YHC had the keys to the city this AM and a few others joined in on the fun.\u00a0 There was quite a bit of MC happening on the slacks about #WeightVestFriday but only one actually showed up for it (@Rollback).<\/p>\n
We kept it simple this AM and it went like this:<\/p>\n
Warmarama<\/strong><\/span><\/p>\n Standard fare of things<\/p>\n The Thang:<\/strong><\/span><\/p>\n Mosey on over to the parking deck. YHC instructed #PAX to do 10 pullups on the train tracks, 20 merkins, and 30 squats. Mosey up 2 ramps (not levels) and do 5 pickle pounders. Mosey home and Rinse and Repeat.<\/p>\n YHC challenged the crew to try and get through 10 rounds but we stuck together and kept the MC going and got through 8 rounds before having to hurry back to launch<\/p>\n Mary:\u00a0<\/strong><\/span><\/p>\n Mutton Crunch L\/R<\/p>\n Penguin Crunch<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n YHC received a text from @Spicoli at 0455: “Just in case I’m late out there this AM…. Where should I look to find you guys”<\/p>\n This is a pretty regular thing #SpicoliTime, and YHC mentioned this to the on time #PAX and we began to wonder what takes @Spicoli 35 minutes to get here…. Must have welcomed Fall with a big bowl of chili or something…<\/p>\n @Spicoli joined in about 15 minutes in and got straight to work.<\/p>\n @Rollback was really sad @Rachel Ray nor @Zima showed up for #WeightVestFriday<\/p>\n @Zesty was a silent assassin this AM but is hosting a funeral today, which led to conversations about whether or not jokes are appropriate. @Zesty mentioned that yes, they are, but not in this instance<\/p>\n There were some conversations about IPC times and @LambChop finishing ahead of everyone else, then a conversation about how many miles it is across the country which @LambChop truthfully said “it is at least 500 miles” – he is not wrong. Yet, he would not want to only get paid at least $500 at his new gig with @Mutton and his pops.<\/p>\n @Lambchop was surprised to learn he basically did a Murph this AM. Or at least 75% of one.<\/p>\n Overall, it was a great morning with everyone. 2.25 miles, 520 total reps. #Strong<\/p>\n Announcements:<\/strong><\/span><\/p>\n F3 Davidson County is coming back! Tomorrow – 0700. First Alliance Church – your chance to be a #Redwood! Clown Car leaves at 0620 from First Pres.<\/p>\n BOLO for the RAH Food Drive – last week of September, @Zesty will be going around various #AOs collecting food for our local food bank<\/p>\n Speaking of the RAH – F3WS is platinum sponsor! Sign up to race<\/a>, (we have a F3 Team! $5 off!) come hang out at our table (no race required!), and grab a shirt here<\/a><\/p>\n Lots of good local activities happening this weekend! Get out and enjoy some family time.<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Spicoli welcoming a new pup into the family<\/p>\n @Rollback and his M<\/p>\n YHC took us out!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC had the keys to the city this AM and a few others joined in on the fun.\u00a0 There was quite a bit of MC happening on the slacks about #WeightVestFriday but only one actually showed up for it (@Rollback). We kept it simple this AM and it went like this: Warmarama Standard fare of […]<\/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":[112,91],"tags":[],"class_list":["post-25718","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Frostbite","date":"09\/12\/2025","pax":"@LambChop, @Spicoli (WD), @Zesty, @Rollback (EC Burpees), @Frostbite (QIC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25718","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=25718"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25718\/revisions"}],"predecessor-version":[{"id":25720,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25718\/revisions\/25720"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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