YHC ventured north this AM to newly re-launched #Launchpad. Man, what a great #AO! There’s a shelter, tennis courts, fields, rocks — what more could you want?<\/p>\n
YHC put the EH on @Greenspan by telling him I would pick him up at 0510. No questions asked. No excuses accepted. He just said “ok.”\u00a0 Sometimes it is that easy to rope someone into a workout!<\/p>\n
Having only been to 1 other workout at this great #AO, I kept it simple and effective. It went something like this:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n Imperial Storm Troopers – 10 x IC<\/p>\n Hillbillies – 10 x IC<\/p>\n Copperhead Squats – 10 x IC<\/p>\n Copperhead Merkins – 10 x IC<\/p>\n Whirleys – 10 x IC<\/p>\n Arm Swirlies – 5 x IC F\/R<\/p>\n OH Clap – 5 x IC<\/p>\n Seal Claps – 5 x IC<\/p>\n The Thang:<\/strong><\/span><\/p>\n Mosey to Pickleball courts picking up a rock as you go. Size does not matter but we will be doing high reps!<\/p>\n YHC instructed #PAX that we would be living out the 4th Core Principle which is… “Led by your peers in a rotating fashion”<\/p>\n We would do 5 sets of exercises. Then the #PAX would alternate and choose the next exercise and count. Then rinse and repeat.<\/p>\n The 5 exercises we did each round were:<\/p>\n 5 Blockees<\/p>\n 10 Thrusters<\/p>\n 15 Chest Press<\/p>\n 20 Wojo Squats<\/p>\n 25 Little Baby Crunch Low Flutters<\/p>\n The #PAX chose the following<\/p>\n Merkins, Diamond Merkins, Single leg RDLs, Skull Crushers, Single Leg Alabama Prom Dates, and some other ones that I am forgetting.<\/p>\n We did this for about 35 minutes getting through quite a few rounds.<\/p>\n Mosey back to launch putting the rocks up.<\/p>\n 10 Irkins<\/p>\n 10 Dips<\/p>\n 10 Derkins<\/p>\n 10 Dips<\/p>\n Mary<\/strong><\/span><\/p>\n By Committee of course!<\/p>\n American Hammers, Mutton Crunch, H2H, Freddie Mercs, and I am sure a few others were called!<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n For 30 minutes it was just @Burns, @Greenspan, and myself getting after it. @Spicoli texted at 5:26am saying he was awake and going to make it. We never know if that means he is in the car or just now waking up… but he showed up and got his work in!<\/p>\n @Burns drove to the #AO. Which is just across the street from his abode. The 13 mile trail run on Saturday must have gotten to him. He didn’t miss a beat otherwise!<\/p>\n @Greenspan was nice enough to accompany me on the long (15 min!) drive to #Launchpad where we conversed about everything under the sun. He promptly said it was a sufficient enough beatdown on the way home. He was proud of his Camel sweat stain that could be seen on the pickleball courts.<\/p>\n @Burns gives out freshly picked berries if you Q at #Launchpad. Get on the calendar and support this new prime spot! #ItAintThatFar!<\/p>\n Announcements:<\/strong><\/span><\/p>\n Q2 Q School is this Saturday at Alcatraz. 0700am! Bring a friend and a new guy<\/p>\n Samaritan Ministries is next Monday. 5pm-7:30pm. See @Drip or @Greenspan for signup!<\/p>\n Western Relief Day is Saturday, the 21st. See @Superfly if interested<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Greenspan’s youngest headed to her first overnight camp this week<\/p>\n @Spicoli’s 2.0 ChitChat is headed to Europe with his mom. Prayers for safety and a good time.<\/p>\n @Greenspan took us out thanking the #SkyQ for such a great morning<\/p>\n Pleasure to help lead you all this #AM. A beautiful morning and I am grateful for each one of you each day.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC ventured north this AM to newly re-launched #Launchpad. Man, what a great #AO! There’s a shelter, tennis courts, fields, rocks — what more could you want? YHC put the EH on @Greenspan by telling him I would pick him up at 0510. No questions asked. No excuses accepted. He just said “ok.”\u00a0 Sometimes it […]<\/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":[112,178],"tags":[],"class_list":["post-25256","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-launchpad"],"acf":{"q":"Frostbite","date":"06\/09\/2025","pax":"@Burns, @Greenspan, @Spicoli, @Frostbite (QIC, WB, YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25256","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=25256"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25256\/revisions"}],"predecessor-version":[{"id":25257,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25256\/revisions\/25257"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}