YHC had the keys this AM to #TheIronThrone.\u00a0 YHC spent the weekend with some F3 guys doing stupid things in Black Mountain — like running up a mountain and back down, stumbling into a birthday party at a local pub (that we were most definitely invited to), and indulging in some craft brews and smoked meats #IAmNotALocal<\/p>\n
Thanks, @Woby for the great hospitality!<\/p>\n
That being said, YHC was feeling a bit tired but had 2 hours in the car to devise a perfect beatdown for this morning. It was perfectly executed with no qualms.\u00a0 Can you picture YHC trying to keep the reins on this crowd?<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n All your basics<\/p>\n The Thang:<\/strong><\/span><\/p>\n Mosey to Shaffner Park — a highly underutilized location in this particular AO.\u00a0 We moseyed through the brightly lit, spacious, clean tunnel under Silas Creek.<\/p>\n But first!<\/p>\n Stop and do some wall sits. R Leg Up, L Leg Up, Jack Reachers, Seal Claps, Donkey Kicks.<\/p>\n The Thang 1:<\/strong><\/span><\/p>\n Circle up and partner up in parking lot.\u00a0 YHC defined the middle of the parking lot as the center.<\/p>\n Partners were to wheelbarrow to each corner and do said exercise. Flapjack the wheelbarrow and wheelbarrow back to center and do 3 burpees. Repeat at each corner. I.e: go to C1 via wheelbarrow. C1 -> Center for 3 burpees. Center -> C2.\u00a0 C2-> Center…<\/p>\n Exercises at corners were<\/p>\n C1: WW2s<\/p>\n C2: Electric Chairs<\/p>\n C3: Booyah Merkins<\/p>\n C4: Some exercise that I am forgetting as I am writing this.<\/p>\n At some point @Palin got tired of doing burpees at the center and proposed a Partner-Assisted Pickle Pounder. Partner Up. Partner A is in plank position with feet being held by Partner B. Partner B does a deadlift with Partner As feet. Flapjack. #CrowdPleaser<\/p>\n We did 1 round of this<\/p>\n The Thang 2: 7s<\/strong><\/span><\/p>\n Mosey to field next to parking lot for 7s! Do 1 exercise at one end. Run about 50 yards and do another exercise.<\/p>\n 6 Bonnie Blairs (DC) x 1 Carolina Dry Docks<\/p>\n …<\/p>\n ….<\/p>\n 1 Bonnie Blair (DC) x 6 Carolina Dry Docks<\/p>\n The Thang 3:<\/strong><\/span><\/p>\n On the field.<\/p>\n 2 burpees. Run 50 yards<\/p>\n 4 WW2s. Run 50 yards<\/p>\n 6 Booyah Merkins. Run back 50 yards<\/p>\n 8 WW2s. Run 50 yards.<\/p>\n 10 Burpees. Run back 50 yards.<\/p>\n 12 WW2s. Run 50 yards.<\/p>\n 14 Booyah Merkins. Mosey on back to launch.<\/p>\n But wait!<\/p>\n Stop in the tunnel of love for some wall sits. R Leg Up, L Leg Up.<\/p>\n We made it back to launch with about 6 minutes left. 1 minute of some stretchy stretch.<\/p>\n 5 MOM<\/strong><\/span><\/p>\n Mutton Crunch<\/p>\n H2H<\/p>\n Penguin Crunch<\/p>\n Rosalitas<\/p>\n Low Flutter<\/p>\n Cobra Crunch<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Schlitz did a solo EC run and was out front all morning. He was the only one\u00a0not\u00a0<\/em>complaining about the workout. “I am fine!”<\/p>\n @Palin regaled the #PAX with all of the great stories from our trip to Black Mtn. A good time was had by all and we need more road trip CSAUPs!<\/p>\n @Rubber Ducky did manly stuff this weekend. He led #IS and did a “Turrible Mile” and then removed windows with @Blue Moon.\u00a0 Much more manly stuff than @Schlitz and his homemade lasagna<\/p>\n @Schlitz loved the partner assisted pickle pounders so be on the lookout for his next Q.<\/p>\n Overall, the group pushed through the aches and pains and got a little bit better.<\/p>\n Announcements:<\/strong><\/span><\/p>\n @RD has #Parliament tomorrow AM<\/p>\n @YHC has #Flatline tomorrow AM<\/p>\n There is a happy hour and a half this Thursday. 5:30p-7p(ish). See slack for details.<\/p>\n March 29th. Q School. Pre-Purgatory<\/p>\n Prayers:<\/strong><\/span><\/p>\n @F&B as he deals with his medical diagnosis. We miss you and hope to see you out soon.<\/p>\n @LC and his M – for a successful pregnancy<\/p>\n YHC took us out thanking the SkyQ for each one of the men and the friends they are to me and for the push. Reach out to that guy you haven’t seen in a while and let him know you are thinking about him.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC had the keys this AM to #TheIronThrone.\u00a0 YHC spent the weekend with some F3 guys doing stupid things in Black Mountain — like running up a mountain and back down, stumbling into a birthday party at a local pub (that we were most definitely invited to), and indulging in some craft brews and smoked […]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-24737","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Frostbite","date":"03\/03\/2025","pax":"@Rubber Ducky (WD), @Schlitz (EC), @Palin (RI), @Frostbite (QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24737","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24737"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24737\/revisions"}],"predecessor-version":[{"id":24738,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24737\/revisions\/24738"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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