After having the keys to #VI on Monday, YHC was lucky enough to visit the other premier #WeFoCo workout. This time it was on Thursday (2\/19).<\/p>\n
@Tonka was not a fan of having a #DixonDoubleDown – we all love the Triple Ds (!), on Monday\/Tuesday, so was even more surprised when I posted the #Preblast. HC was confirmed.<\/p>\n
YHC rolled up right on time and got going with the Mission Statement and Core Principals. We welcomed @TrollHunter who was in town from @DramaQueen’s birthplace.<\/p>\n
Here is what we did:<\/p>\n
Warmarama – standard fare<\/p>\n
Mosey over to shelter where there are alot less benches then YHC remembers. @Blind Date must have used the wood for his fires.<\/p>\n
The Thang 1:<\/strong><\/span><\/p>\n 4Layers of Dip – all 10 OYO<\/p>\n Merkins x Dips<\/p>\n Squatty Pottys x Dips<\/p>\n Irkins x Dips<\/p>\n Derkins x Dips<\/p>\n That was just an added warmup to get the muscles going for the main event.<\/p>\n The Thang 2:<\/strong><\/span><\/p>\n Weinke with listed exercises. Do all exercises then run a suicide.<\/p>\n After each round, add 1 suicide. So, after completing the 2nd round of exercises, do 2 suicide runs, etc etc.<\/p>\n Exercises were:<\/strong><\/p>\n 10 HR Merkins<\/p>\n 20 Bonnie Blairs (DC)<\/p>\n 30 Curls<\/p>\n 40 Skull Crushers<\/p>\n 50 American Hammers (DC)<\/p>\n This is an easy format albeit it limits the MC due to all the counting needed. Everyone got through 4 rounds which is solid work!<\/p>\n NMM:<\/strong><\/span><\/p>\n People enjoyed the extended warmup with the 4 layers of drip. This allowed us to critique @Turnover who showed up in a sweatshirt and pants when it was 60 degrees out.<\/p>\n But wait, he was outdone by @Drip who had multiple long sleeve layers on. But, you can’t be mean to @Drip.<\/p>\n @Turnover also was quick to mention this is a very similar workout to one YHC hosted a few months ago at the same exact location. He is partially right, but that one had different exercises and an EMOM timer…<\/p>\n @Turnover was also out front all morning. Miraculously, the 1st F Q, chose the Nantan over the 1st F emeritus (Huckleberry) who was hosting WIB practically in @TO’s backyard. I guess one could say YHC pulls?<\/p>\n @Blind Date kept the vest on and crushed the whole thing. For real, this man, is crushing it and taking names with him. BOLO for a bourbon themed tourney coming up…<\/p>\n @Ziggy and @Drip were speaking French the whole time so who knows what was said.<\/p>\n @Tonka did not enjoy the playlist quite as much as Monday’s playlist… @Turnover enjoyed the one song by the great Billy Strings.<\/p>\n @Trollhunter crushed his first BD in the Dash. He noted that it is not quite as hilly as where he reigns.<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Trollhunter’s 2.0 surgery was on Thursday<\/p>\n @Taxbreak had a baby on Thursday!<\/p>\n Peace and patience and encouragement for all the fathers out there trying to do their best.<\/p>\n Announcements:<\/strong><\/span><\/p>\n None spoken – go support the new #AO – The Western Front! Fridays. 0530.<\/p>\n @Turnover took us out asking for encouragement and strength to be the fathers we are called to be. Great word, my man.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" After having the keys to #VI on Monday, YHC was lucky enough to visit the other premier #WeFoCo workout. This time it was on Thursday (2\/19). @Tonka was not a fan of having a #DixonDoubleDown – we all love the Triple Ds (!), on Monday\/Tuesday, so was even more surprised when I posted the #Preblast. […]<\/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":[112,87],"tags":[],"class_list":["post-26476","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Frostbite","date":"02\/19\/2026","pax":"@Blind Date (Vesticle), @Tonka (Vesitcle), @Drip, @Ziggy Stardust (WD), @Turnover, @TrollHunter (DR- Waynesville) and @Frostbite (YHC, QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26476","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=26476"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26476\/revisions"}],"predecessor-version":[{"id":26482,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26476\/revisions\/26482"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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