{"id":26494,"date":"2026-02-26T11:28:33","date_gmt":"2026-02-26T15:28:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26494"},"modified":"2026-02-26T11:28:33","modified_gmt":"2026-02-26T15:28:33","slug":"six-nine","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/six-nine\/","title":{"rendered":"Six Nine"},"content":{"rendered":"

YHC had the honor to bring some youthful energy to #TRQ this AM. Knowing that there was rain in the forecast, and that many of the\u00a0older\u00a0<\/em>guys don’t like getting wet (#thatswhatshesays), YHC dug into the archives to see what other Qs have done that I could copy.<\/p>\n

This edition of TRQ is sponsored by the Forsyth County Bridge and Audubon Society which YHC humbly admits does not meet the age criteria like some of the #PAX in attendance.<\/p>\n

If you read my backblast from Monday’s #RNG, you would have learned that YHC spent the weekend in Jamestown and Williamsburg, where I honed in on the skill of looking in archives and learning from what has been done before. Luckily, one of our older <\/em>guys, @Goofy, likes to write things down into the archives that is F3 Winston Salem. I knew my retrieval and interpretation of history skills would come in handy.<\/p>\n

Here is what we did courtesy of the cardboard King, @Goofy (with a few modifications). Not only is it our job to study history, but rather synthesize, interpret, and learn from past mistakes. YHC did that, today.<\/p>\n

Warmarama:<\/strong><\/span><\/p>\n

SSH x 20 IC<\/p>\n

Copperhead Squats x 10 IC<\/p>\n

IST x 10 IC<\/p>\n

Abes x 6 IC<\/p>\n

Hillbillies x 10 IC<\/p>\n

Arm Swirlies – 5 x IC<\/p>\n

Seal Claps – 5 x IC<\/p>\n

Morrocan Night Clubs – 5 x IC<\/p>\n

OH Claps – 5 x IC<\/p>\n

The Thang:<\/strong><\/span><\/p>\n

Mosey on over to the entrance where there is more of a covered area. Show off the big weinke.<\/p>\n

The weinke stated:<\/p>\n

    \n
  1. 9 Burpees<\/li>\n
  2. 18 SSH<\/li>\n
  3. 27 Merkins<\/li>\n
  4. 36 Low Flutters (DC)<\/li>\n
  5. 45 Plank Jacks<\/li>\n
  6. 54 Squats<\/li>\n
  7. 63 LBCs<\/li>\n
  8. 72 Jack Reachers<\/li>\n
  9. 81 Bonnie Blairs (SC)<\/li>\n<\/ol>\n

    10 WMDs to finish every round<\/p>\n

    Rinse and Repeat taking off the last exercise. So R2: would include 1-8. R3: 1-7, etc.<\/p>\n

    This took a lot longer than YHC had expected and most #PAX were on R4 or had just wrapped it up.<\/p>\n

    TIME!<\/p>\n

    \n

    NMM:<\/strong><\/span><\/p>\n

    YHC made sure to note that the speaker would be playing old man tunes. I am a man of the people!<\/p>\n

    @Boomerang was confused why there were 9 exercises when only 6 #PAX present. YHC retorted that we would have to wait until R4 to divvy up the exercises.<\/p>\n

    Speaking of, @Boomerang crushed it and was out front all morning. He had the anger of a WFU basketball fan fueling him to succeed in something other than hoops.<\/p>\n

    It was noted that with all the counting, the MC was light. @D-Day mentioned it’s a good way to get people to STFU.<\/p>\n

    @Comrade is looking for a new business venture: deep fried mac and cheese squares. Supposedly, he makes them as a late night snack. YHC would support him if he had a stand at the fair.<\/p>\n

    @Green Acres asked why we would take off the first exercises trying to get rid of the burpees from the beginning. He did not win this battle, but I think appreciated the WMD combo into the burpees.<\/p>\n

    @Superfly kept us steady with his patience and pace. He is a silent assasin.<\/p>\n

    Other topics included:<\/p>\n

    WFU Basketball<\/p>\n

    Deep Fried Oreos<\/p>\n

    Mexican food in Senegal<\/p>\n

    If Canada purposefully lost the hockey games as an olive brand to the US for becoming the 51st state.<\/p>\n

    A super team of hockey with Canada\/Greenland\/USA<\/p>\n

    UNC losing to NC State by 20+<\/p>\n

    Could @Comrade be my daddy like the other #PAX. Scientifically – don’t think this is possible<\/p>\n

    Absentee Fathers (Oh, @Starfish, where are you? I miss you – stop scouting out retirement homes in Palm Beach).<\/p>\n

    All in all the MC grew as the reps got smaller – strong work by all!<\/p>\n

    \n

    Prayers:<\/strong><\/span><\/p>\n

    Bruin and his health<\/p>\n

    Roundup and his health<\/p>\n

    Aging Parents<\/p>\n

    Announcements:<\/strong><\/span><\/p>\n

    Western NC Workday coming to a slow end. If there is still interest, see @Superfly<\/p>\n

    @Boomerang took us out with a strong prayer to the #SKYQ thanking him for the ability to exercise our minds and bodies.<\/p>\n

    All the love,<\/p>\n

    Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":"

    YHC had the honor to bring some youthful energy to #TRQ this AM. Knowing that there was rain in the forecast, and that many of the\u00a0older\u00a0guys don’t like getting wet (#thatswhatshesays), YHC dug into the archives to see what other Qs have done that I could copy. This edition of TRQ is sponsored by the […]<\/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":[112,114,85],"tags":[],"class_list":["post-26494","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Frostbite","date":"2\/26\/2026","pax":"@GreenAcres (WD, RIRO), @D-Day (RIRO), @Boomerang, @Superfly, @Comrade (WB), @Frostbite (QIC, YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26494","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=26494"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26494\/revisions"}],"predecessor-version":[{"id":26495,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26494\/revisions\/26495"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}