First things first, Mission Statement and 5 Core Principles.<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/Pre-Ragnar-WIB-300x233.png\")
<\/p>\n
Full inspiration came from what the boys were going to endure this weekend. And if any of you guys haven’t yet, I HIGHLY recommend signing up for a Ragnar team next year.<\/p>\n
Here was the gameplan.<\/p>\n
Home base was Shallowford Square.<\/p>\n
Start with 5 Pull-ups, 5 Burpees, 15 Mike Tysons, 20 WWII’s, and finally 25 Low Flutters. Then run.<\/p>\n
Do the Green loop first ( shortest ) and then come back to home base and do the 5, 5, 15, 20, 25 exercises again. Then run the next loop.<\/p>\n
Green, Yellow, Red and then Black. On the Black Loop, stop at the school circle and do all the exercises again. ( Minus the pull-up of course. )<\/p>\n
COT \/ NMM:<\/strong><\/p>\n All PAX finished up the Black Loop and made it back to home base. Heck, you guys crushed it so hard, we started doing the loops again! I believe a couple of PAX made it through the Green and Yellow loop twice. Beasts!<\/p>\n YHC took us out.<\/p>\n Prayers for all the guys going to WV this weekend.<\/p>\n VG and Zima were in prime Ragnar form this morning. Out front and crushing it.<\/p>\n Cruiser, like me, was bummed not to be able to make it this weekend.<\/p>\n Rubber Ducky was killing it this morning…and made sure no one slipped on the muddy Great Wagon Road construction.<\/p>\n Crash did the Red loop a couple of times.<\/p>\n Zephyr was zooming through each cycle. Pretty sure he could Ragnar and be on an MLS team with ease after his posts this week.<\/p>\n Nelly and Sunshine were crushing it this morning. Multiple posts this week including Nelly’s VQ. And Sunshine had a sinus infection while spending very little effort blocking goal kicks on Monday. Can’t wait for his VQ.<\/p>\n Thank you gentlemen. Great work this morning. We’ve got a bunch of HIM’s in F3\/WS. You guys always bring it.<\/p>\n Adobe – Out.<\/p>\n","protected":false},"excerpt":{"rendered":" Again, as I need to post these full backblasts much sooner, this one will be a short-er recap. Ahhh WIB, how I love thee.. Let me count the ways. Today was the day. All the Ragnar guys were packed up and ready to go. This was going to be a tribute to Ragnar but held […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,113,116,84],"tags":[],"class_list":["post-25570","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wefoco","category-wib"],"acf":{"q":"Adobe","date":"8-7-25","pax":"Nelly, Sunshine, Crash, Rubber Ducky, Cruiser, Zephyr, Zima, Van Gogh, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25570","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25570"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25570\/revisions"}],"predecessor-version":[{"id":25575,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25570\/revisions\/25575"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}