Back-to-back Qs in under 12 hours! Just trying to keep up with @Adobe. YHC does not venture out to #Mayhem too often but it is such a great AO with plenty to do. Playground, Shelter, Rocks, Track — what more could we want for a sufficient beatdown?<\/p>\n
Here is what we did:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH<\/p>\n IST<\/p>\n Whirleys<\/p>\n Abe Vigoda<\/p>\n Copperhead Squats<\/p>\n Arm Swirly Things<\/p>\n OH Clap<\/p>\n Seal Clap<\/p>\n Moroccan Night Clubs – this is where @Rollback starts doing burpees. So, I quickly ended that and we got moving to the Thang.<\/p>\n The Thang:<\/strong><\/span><\/p>\n The 5×5 \u2013 5 rounds of 5 exercises, 25 reps each<\/p>\n After completing each round of exercises, all Pax would SSH for the 6 then mosey together around the greenway loop and back to the benches.<\/p>\n At the playground, stop for 5 burpees and 5 dive bombers<\/p>\n <\/p>\n R1: Merkins, Squats, Dips, LBCs<\/p>\n Burpees & Dive Bombers<\/p>\n It was quickly noted after R1 that we were only doing 4 exercises. #BrainFart #Cobains. So, it was the 5×4! Still kept it at 25 reps.\u00a0<\/strong><\/p>\n R2: Irkins, Squatty Pottys, Dips, Rosalitas<\/p>\n Burpees & Dive Bombers<\/p>\n <\/p>\n R3: Derkins, Electric Chairs, Dips, Freddie Mercs<\/p>\n Burpees & Dive Bombers<\/p>\n <\/p>\n R4: Crucible Merkins, Step Ups (Single Count), Dips, H2H<\/p>\n Burpees & Dive Bombers<\/p>\n <\/p>\n R5: SSH, Fast Feet on Bench aka Rocky Balboas, Jump Squats, Low Flutter<\/p>\n Burpees & Dive Bombers<\/p>\n 4 MOM:<\/strong><\/p>\n Mutton Crunch L\/R<\/p>\n Penguin Crunch<\/p>\n Supermans<\/p>\n American Hammers<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Rollback is coming down from his high of the Spartan Race this past week. Sounds like an awesome event and even better that his 2 2.0s killed it!<\/p>\n @Cruiser and @Wahoo told stories about @Cruiser stumbling upon a marijuana farm and almost getting arrested<\/p>\n @Cruisers 2.0 spends all of his money on shoes<\/p>\n @Subfloor was a silent assassin but kept YHC on his toes with his accurate counting and math skillz<\/p>\n @Dr. Toot was tooting along! Great to have him back in our mix. We are better when you are with us!<\/p>\n @Rollback claimed I had been hanging out with @Greenspan too much calling for Divebombers. I believe @Dr. Toot just stuck with burpees. Yeah, DBs are no fun.<\/p>\n Announcements:<\/strong><\/span><\/p>\n 3rd F Opportunity – April 21st! (2 days after @Cruiser’s birthday beatdown, 1 day after Easter, and 20 days after April Fools). 5pm-7:30pm. Great opportunity to serve those in the community!<\/p>\n @Cruiser’s 40th birthday beatdown. 4 hours. 4 beatdowns. Burritos & Beverages. April 19th<\/p>\n Prayers:\u00a0<\/strong><\/span><\/p>\n @VanGogh and his family<\/p>\n @Bullwinkle recovering from surgery<\/p>\n YHC took us out.\u00a0 Always great to get out of the comfort zone and visit other locations and receive the push!<\/p>\n @Rollback — keys are on the big boulders!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Back-to-back Qs in under 12 hours! Just trying to keep up with @Adobe. YHC does not venture out to #Mayhem too often but it is such a great AO with plenty to do. Playground, Shelter, Rocks, Track — what more could we want for a sufficient beatdown? Here is what we did: Warmarama: SSH IST […]<\/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":[112,83],"tags":[],"class_list":["post-24946","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Frostbite","date":"04\/09\/2025","pax":"@Rollback (SiteQ), @Subfloor, @Dr. Toot (WD), @Wahoo, @Cruiser, @Frostbite (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24946","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=24946"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24946\/revisions"}],"predecessor-version":[{"id":24947,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24946\/revisions\/24947"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}