{"id":26497,"date":"2026-02-27T10:08:32","date_gmt":"2026-02-27T14:08:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26497"},"modified":"2026-02-27T10:09:47","modified_gmt":"2026-02-27T14:09:47","slug":"26497","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/02\/26497\/","title":{"rendered":"Western Front &#8211; Official Now"},"content":{"rendered":"<p>Coming off my WIB Q yesterday of a ton of burpees, I was trying to come up with something that I knew would challenge all the elite PAX who were crazy to do this like YHC.\u00a0 Having been on the road for 14 hours yesterday, I decided to recycle a classic beatdown but adapt it to the new AO.\u00a0 When we arrived we had the sheriffs department waiting on us.\u00a0 I was not sure how to address this or if we were allowed to be there.\u00a0 I went over and spoke to the officer and let him know what we were doing and asked if he wanted to join because he already had a vest on.\u00a0 He politely declined and we got started.\u00a0 \u00a0Here is how it went.<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH x 50, Abe, Whirly, Phelps<\/li>\n<\/ul>\n<p>Mosey with blocks to the field.\u00a0 Cones are 30 yards apart.<\/p>\n<ul>\n<li>10 Rounds \u2013 Thrusters to hand release merkins\n<ul>\n<li>10 Thrusters to 1 Hand Release Merkin<\/li>\n<li>9 Thrusters to 2 Hand Release Merkins and so on.<\/li>\n<\/ul>\n<\/li>\n<li>Mode of Transport rotating\n<ul>\n<li>Bear Crawl<\/li>\n<li>Lunge Walk<\/li>\n<li>Burpee Broad Jump<\/li>\n<li>Murder Bunny<\/li>\n<\/ul>\n<\/li>\n<li>EMOM \u2013 Every 4 minutes \u2013 5 Burpees on your own.<\/li>\n<li>After completing Mosey to the lower parking lot\n<ul>\n<li>20 squats while we pick up the six.<\/li>\n<\/ul>\n<\/li>\n<li>Trail Run \u2013 Through the frisbee golf course. Watch out for briars.<\/li>\n<li>Finish \u2013 Thunder Struck Burpee gut punch. Done<\/li>\n<\/ul>\n<p>This style of beatdown was what Draftee, Rollback and I had envisioned.\u00a0 The last 7 weeks of this have been all just what we were looking for.\u00a0 This also reminds me of why men need this and why we need to do hard things.\u00a0 Protect, Provide and Prosper which is what I believe that men should be.\u00a0 Every PAX there today pushed themselves and even though the mumble chatter was small because we were all breathing so hard, I know it was focusing on the task at hand.\u00a0 I am thankful for this group and thankful to lead this new AO.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>Wahoo has been on the recruiting trail bringing out Cousin Larry who lives in their neighborhood with DQ<\/li>\n<li>DQ \u2013 has not missed a beatdown at Western Front since coming back from Iceland. Jet-lagged and all, what a stud.<\/li>\n<li>Slowpitch smoked all of us. I was just trying to keep up with him.<\/li>\n<li>Rollback forgot how to count he was sweating so hard. He was with me at WIB yesterday and I know if I am feeling it, he is as well.\u00a0 His dad did a fantastic job on the new shovel flag.<\/li>\n<li>Zephyr \u2013 always solid. He had been out of town and brought the energy today.<\/li>\n<li>Hugo \u2013 I have met him a few times but hope he will be a consistent regular here. He had a solid performance today.<\/li>\n<li>Adobe \u2013 almost did not recognize him shaven. \u201cbut that rug really tied the room together\u201d<\/li>\n<li>Draftee and Jake \u2013 got the miles in while we having our snotwoggler<\/li>\n<li>Blind Date \u2013 came with extra blocks which were needed. #alwaysprepared<\/li>\n<li>Wahoo is on the calendar for next week and has some brutal plans for us<\/li>\n<li>I like the New F3WS Bourbon &#8211; Nice Touch Rollback.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Duck Out!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-26499\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/02\/Ducky-WF-Shovelflag-2.27.2026-1-174x300.jpg\" alt=\"\" width=\"174\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/02\/Ducky-WF-Shovelflag-2.27.2026-1-174x300.jpg 174w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/02\/Ducky-WF-Shovelflag-2.27.2026-1.jpg 372w\" sizes=\"auto, (max-width: 174px) 100vw, 174px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Coming off my WIB Q yesterday of a ton of burpees, I was trying to come up with something that I knew would challenge all the elite PAX who were crazy to do this like YHC.\u00a0 Having been on the road for 14 hours yesterday, I decided to recycle a classic beatdown but adapt it [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,1,116,206],"tags":[],"class_list":["post-26497","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-uncategorized","category-wefoco","category-western-front"],"acf":{"q":"Rubber Ducky","date":"2.27.2026","pax":"Cousin Larry, Wahoo, Drama Queen, Blind Date, Zephyr, Slowpitch,Rubber Ducky, Rollback, Adobe, Draftee, Hugo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26497","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26497"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26497\/revisions"}],"predecessor-version":[{"id":26501,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26497\/revisions\/26501"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26497"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26497"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26497"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}