A lovely morning was had up on the northern part of town #Roohaw. YHC got an HC from Burns but other than that, there was not a lot of love on Slack. Not even a reminder from the SiteQ about my duties!\u00a0 @Burns texted last night showing his 5 alarms were set and that he was ready to rumble. Let’s go – this is a great #AO with lots of opportunities for fun – rocks, playground, massive parking lot, fields, and a beautiful sunrise and backdrop.<\/p>\n
YHC slept through the first alarm and woke up right at 0500 frantically worried that I was missing something. Shit – I gotta drive 25 minutes and still need to visit the commode. YHC jumped out of bed, got changed, got the internal system cleared and jumped in the car at 0512. I usually like to give myself some time before a Q, but away we went trying to beat Siri’s estimated time of arrival of 0533.<\/p>\n
YHC skirts in on 2 wheels and Brittani and Burns are stretching and chatting. Mission Statement and 5 Core Principals are stated as I get the speaker and cones out of my car.<\/p>\n
Here is what we did:<\/p>\n
Standard Warmarama: SSH, IST, Hillbillies, etc etc.<\/p>\n
The Thang:<\/strong><\/span><\/p>\n Mosey on over to the rocks by the brightly lit sign. Place 2 cones about 20 yards apart. Pick a rock.<\/p>\n We would be doing 7s. Start at Cone 1 and do 1 rep. Do a Mode of Transportation to Cone 2. Do 6 reps of other exercise.<\/p>\n The catch was there was also a EMOM timer. Wherever you are when the timer goes off, stop and do 10 SSH and 3 burpees, then proceed.<\/p>\n R1:<\/strong><\/p>\n Curls –> Skull Crushers (MOT – Bear Crawl Rock Push)<\/p>\n R2:<\/strong><\/p>\n Squats –> Monkey Humpers (MOT – Lunges)<\/p>\n R3:\u00a0<\/strong><\/p>\n Juanitas –> Pickle Pounders (MOT – Mosey)<\/p>\n After about 4 timer alerts, the burpees\/SSH combo became more and more difficult for YHC and it also was taking us forever to get through R1 – so we OMAHA’d to just SSH. F You Burpees.<\/p>\n All #PAX pushed through and got through all 3 rounds. We mostly stayed together and picked up the 6 when necessary.<\/p>\n Mosey on home to launch stopping when the timer went off to ensure we got our SSH in.<\/p>\n Mary:<\/strong><\/span><\/p>\n Mutton Crunch L\/R<\/p>\n Low Flutter<\/p>\n Low Dolley<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n Relatively quiet AM this time around — too much huffing and puffing.<\/p>\n @Burns quickly realized that with the cones being close together that the MOT would probably be challenging.. You were correct, sir.<\/p>\n @Burns chose the biggest rock he could find. #Beast<\/p>\n @Brittani chose a rock that was not very flat, thus making it hard to do the rock push.<\/p>\n @Brittani and YHC shared Bursa Sac injury stories — did not slow @Brittani down one bit!<\/p>\n Announcements:<\/strong><\/span><\/p>\n IPC Week 0 starts next week. Launchpad will host these beatdowns on Monday mornings. Distillery will host on Thursday mornings. BOLO for a nomad option as well! You vs You. Pick Up the 6. And don’t be an Ass.<\/p>\n @Brittani is hosting a Paint N SIP on September 23rd at El Maguey. Show out and support!<\/p>\n Prayers:<\/strong><\/span><\/p>\n Minnesota Children, WSFCS Schools and children, and our wives (they always need it!)<\/p>\n YHC took us out thanking the SKYQ for the beauty we see in His creation. Great to be with you all.<\/p>\n @Transcript – keys can be found on the sign! You were missed.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" A lovely morning was had up on the northern part of town #Roohaw. YHC got an HC from Burns but other than that, there was not a lot of love on Slack. Not even a reminder from the SiteQ about my duties!\u00a0 @Burns texted last night showing his 5 alarms were set and that he […]<\/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":[112,196],"tags":[],"class_list":["post-25680","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-rural-assault"],"acf":{"q":"Frostbite","date":"08\/29\/2025","pax":"@Brittani (WD), @Burns, @Frostbite (YHC, QiC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25680","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=25680"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25680\/revisions"}],"predecessor-version":[{"id":25681,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25680\/revisions\/25681"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25680"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25680"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25680"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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