5 Beasts joined me for the 2nd beatdown of the day for YHC. Sadly, no others partook in the must see double down. YHC was in a better mood than in the morning gloom – maybe because the temperature was about 15 degrees warmer!<\/p>\n
We kept it simple and it went like this:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH x 20 IC<\/p>\n Helicopters x 10 IC<\/p>\n Whirlies x 10 IC<\/p>\n Copperhead Squats x 8 IC<\/p>\n Arm Swirlies x 5 IC<\/p>\n Seal Claps x 5 IC<\/p>\n OH Claps x 5 IC<\/p>\n Quick jaunt around the perimeter of the park. We stopped at Corner 1 and did 1 burpee. Corner 2, 2 burpees, so on until corner 4, we did 4 burpees.<\/p>\n Mosey back to launch.<\/p>\n The Thang: BOMBS Away<\/strong><\/span><\/p>\n Partner Up. Partner 1 mosey up to the top of the parking lot and back. Partner 2 was to complete AMRAP of exercises. Flapjack. Reps were as a team.<\/p>\n B<\/strong>urpees x 50<\/p>\n O<\/strong>H Claps x 100<\/p>\n M<\/strong>erkins x 150<\/p>\n B<\/strong>ig Boy Situps x 200<\/p>\n S<\/strong>quats x 250<\/p>\n More on the comments of this beatdown in the\u00a0NMM.<\/strong><\/span><\/p>\n We finished this up with about 10 minutes to spare – YHC needs to get back into running shape ahead of #RagnarBourbon so we moseyed back up to the field for a perimeter jaunt.<\/p>\n We stopped at Corner 1 and did 10 H2H OYO, Corner 2 High Dolleys in the 15 count form OYO, Corner 3 some other core exercise and lastly at Corner 4 we did 2 burpees.<\/p>\n Mosey back to launch for some mutton crunches and then it was TIME!<\/p>\n All in all we got about 2.54 miles in, which is impressive as we hardly left the parking lot!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Hotdish ridiculed the Q saying this was practically a DORA. I refuted saying we weren’t doing 1, 2, 3 nor are Burpees ever included on a DORA, but he brings up a good point.<\/p>\n @Mutton was actually seen doing the reps this time around! Someone must have kicked him into gear and he didn’t go off and do whatever the hell he wanted. He was a great partner and timed his departure right after YHC and he wrapped up the BOMBS.<\/p>\n @Brownbag and his ever so faithful headlamp came in clutch as we moseyed around the park. This #AO is great, but could use some lighting! He was out front most of the evening and we are all excited to have him around for at least 3 more years!<\/p>\n @Rose missed the Christmas Party as he had better offers, but he did not miss any reps. That dude put in the work and complimented @Zephyr for being a “Great Boss”<\/p>\n Speaking of @Zephyr, that man is on a mission. He didn’t love the creativity of YHC’s beatdown but found it sufficient. He also realized getting a babysitter until 8pm is not very helpful for late night shenanigans with the F3 homies.<\/p>\n YHC’s waist light blew out midway through making the last lap a bit more challenging. Luckily, no injuries to report.<\/p>\n All in all it was a great evening and YHC is happy to see this #AO still thriving and alive. Don’t forget to EH your buddy who thinks 0530 is too early!<\/p>\n Announcements:<\/strong><\/span><\/p>\n F3WS Convergence to celebrate our 12 year anny. 01\/10\/2026. 0700-0800 at IS with coffee to follow<\/p>\n @Hotdish is looking for Qs for January. Get in while you can!<\/p>\n @Rollback is completing his 50,000th burpee (has anyone fact check that? @Rose is asking) on Friday at Urban Assault!<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Slowpitch and his family as they head down to Florida for his Mom’s funeral<\/p>\n @Rollback and his M as they are completing another surgery<\/p>\n @Burn’s SIL as they brought new life into the world this week<\/p>\n YHC took us out. Thanks for the keys, @Hotdish! Til next time!<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 5 Beasts joined me for the 2nd beatdown of the day for YHC. Sadly, no others partook in the must see double down. YHC was in a better mood than in the morning gloom – maybe because the temperature was about 15 degrees warmer! We kept it simple and it went like this: Warmarama: SSH […]<\/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":[112,184],"tags":[],"class_list":["post-26159","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-highlife"],"acf":{"q":"Frostbite","date":"12\/16\/2025","pax":"@Mutton (WD), @Rose (WB), @Zephyr, @Hotdish, @Brownbag, @Frostbite (QIC, YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26159","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=26159"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26159\/revisions"}],"predecessor-version":[{"id":26162,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26159\/revisions\/26162"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}