Last time YHC had the Q at #TheLaunchpad, YHC no showed. YHC had set the alarm, but did not remember it going off and thus left the #NorthernHIMs out to dry.<\/p>\n
@Burns the ever-faithful SiteQ made sure YHC had a time to redeem himself. Today was the day. YHC made sure @Burns had nothing to worry about texting him at 0500 that I was awake and ready to rock and roll.<\/p>\n
Here is what we did:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH \/ IST \/ Copperhead Squats \/ Abes \/ Whirlies \/ Arm Swirly Things<\/p>\n Mosey on over to the benches<\/p>\n Dips x 10 OYO<\/p>\n Irkins x 10 OYO<\/p>\n Dips x 10 OYO<\/p>\n Derkins x 10 OYO<\/p>\n Dips x 10 OYO<\/p>\n Merkins x 10 OYO<\/p>\n Now we were fully warmed and ready for the Thang.<\/p>\n The Thang: Charles Bronson<\/strong><\/span><\/p>\n There is a start line. About 20 yards away there are cones. 10 yards from there another set of cones.<\/p>\n YHC instructed the #PAX that at the start line you would do 20 SSH + 30 reps of the called exercise. Then you would mosey to the middle cones. Upon arrival, you would drop down and bear crawl to the end cones and do 10 merkins + 10 Ball Slams. Mosey back to start. Move on to the next exercise on the weinke. Simple!<\/p>\n Exercises at start line were:<\/p>\n Merkins<\/p>\n Wojo Squats<\/p>\n LBCs<\/p>\n Burpees<\/p>\n Carolina Dry Docks<\/p>\n Monkey Humpers<\/p>\n High Dolleys<\/p>\n Burpees<\/p>\n Crucible Merkins<\/p>\n Bonnie Blairs (DC)<\/p>\n Penguin Crunches (DC)<\/p>\n Burpees<\/p>\n Remember: 20 SSH + 30 reps of the exercise<\/p>\n This took all of the time! Most #PAX conveniently timed it up to finish right after the Penguin Crunches to avoid the last round of Burpees. #Smart<\/p>\n NMM:<\/strong><\/span><\/p>\n @Burns’ Godfather is Alan Jackson. I think I got that right.<\/p>\n @Burns almost went to Belmont to live out his dream of playing country music. I think I got that one right, too.<\/p>\n @Green Acres is a big fan of Joe Diffie courtesy of @Turnover’s affinity.<\/p>\n No one was a fan of the 30 burpees. No one was a fan of the 30 burpees again. Everyone avoided the last 30 burpees.<\/p>\n YHC learned that @Green Acres prefers crucible merkins to regular. The more you know.<\/p>\n The War Daddy would always catch the speedster, @Burns, when it came to the merkins.<\/p>\n Announcements:<\/strong><\/span><\/p>\n Samaritan Ministries Dinner Service next week! See @Greenspan or @Drip for details<\/p>\n We have also been approached about leading a beatdown with their Project Cornerstone guys. More details to come but let me know if you are able and interested.<\/p>\n Pancake Jamboree is this Friday!<\/p>\n Marble Arch Marathons is March 26th. You do not want to miss this #WIB.<\/p>\n Prayers:<\/strong><\/span><\/p>\n Peace in this world<\/p>\n YHC’s 97 year old grandmother in law<\/p>\n Tomorrow, March 10, marks the 3-year anniversary of my brother’s passing.<\/p>\n Great morning in the gloom with these fine fellows. Thanks for the keys, @Burnsy!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Last time YHC had the Q at #TheLaunchpad, YHC no showed. YHC had set the alarm, but did not remember it going off and thus left the #NorthernHIMs out to dry. @Burns the ever-faithful SiteQ made sure YHC had a time to redeem himself. Today was the day. YHC made sure @Burns had nothing to […]<\/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":[112,178],"tags":[],"class_list":["post-26525","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-launchpad"],"acf":{"q":"Frostbite","date":"03\/09\/2026","pax":"@Burns, @Green Acres (WD), @Frostbite (QIC, WB, YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26525","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=26525"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26525\/revisions"}],"predecessor-version":[{"id":26526,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26525\/revisions\/26526"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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