A lovely morning was had this morning at #Bells&Whistles. 7 joined in on the beautiful weather while a few were #TeachersPets and got some EC work in of various methods.<\/p>\n
@Schlitz, @Burns, and YHC set out to launch at 0455 but due to issues with our GI systems, we all ran late. 3 miles quickly turned to 2 miles. And a beast of a hill. We talked car shopping and how @Schlitz is quickly turning into a p#$%y.<\/p>\n
YHC had set out the plan and was ready to go. There were fears that music would not be involved (do you know my dad?!) as we began the warmup sans tunes. Here is how our morning went:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH\/IST\/Hillbillies\/Helicopters\/Whirles\/Abes\/Copperhead Squats\/Arm Swirlies\/Seal Claps\/OH Claps.<\/p>\n Mosey on over to the main road.<\/p>\n The Thang:<\/strong><\/p>\n 5 Mike Tysons<\/p>\n 10 Thrusters<\/p>\n 15 Skull Crushers<\/p>\n 20 SSH<\/p>\n Suicide run (cones were probably 25 yds and 50 yds respectively) \u2013 at the long length turn, 1 Burpee<\/p>\n Rinse and repeat adding 1 rep per including Burpee (so R2: would be 21, 16, 11, 6, 2 respectively)<\/p>\n Every 5 minutes there will be a timer \u2013 do 5 HR Merkins where you are.<\/p>\n Everyone got through at least adding +6 to the baseline and got through 30 HR Merkins!<\/p>\n NMM:<\/strong><\/span><\/p>\n @Schlitz now can pull up on anyone and not be heard in his new minivan<\/p>\n @Burns can no longer drink 3 beers without feeling the burn in his belly the next morning. The beers won this time.<\/p>\n @Starfish was way out front all morning that brought the question of what type of Wheaties he had. YHC suggested Shaq. @Burns suggested Ken Griffey Jr. #BeastMode<\/p>\n @Burns was also worried about the traffic on Greenbrier Farms Rd during this. Little did he know, I told all the neighbors to stay inside. Only 1 car drove by during the beatdown.<\/p>\n @Woodpecker found a new friend to play with his wood with. @SilverFox and he were exchanging stories on the dos and donts of playing with their wood.<\/p>\n @Schlitz made his presence known on the B&W crowd which are not used to his jargon. It was fun to see @Manscapes eyes waffle between disgust and laughter.<\/p>\n Speaking of @Manscape – this dude is now in the #Respect #Respect #Respect category! My man is a beast and made this workout look like a joke.<\/p>\n @SilverFox came back for his 2nd post in a week. This dude is crushing it. Along with selling his wood, he also has fresh eggs. We are better with you in our mix!<\/p>\n @Singing Cowboy joined YHC and @Woodpecker in the orange shirt club this morning and breezed through the workout. He was in charge of poking the bear aka @Schlitz into speaking his true mind.<\/p>\n Many of the regulars must be on spring break chasing kids or drinking pina coladas. They were missed.<\/p>\n It was a great morning to be with you all – YHC personally loves this format – lots of reps and we got 1 mile in, as well!<\/p>\n Announcements:<\/strong><\/span><\/p>\n See Volunteer Opportunities with GreeNest and Samaritan Ministries next week.<\/p>\n T-shirt order for some Parliament swag and Conspiracy! Group order is going in – see @Tonka.<\/p>\n Pancake Jamboree Friday<\/p>\n Prayers:<\/strong><\/span><\/p>\n Peace in the world. Those impacted by deployment (#Lace #WildThang).<\/p>\n YHC took us out asking for comfort from the #SKYQ that only he can provide.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" A lovely morning was had this morning at #Bells&Whistles. 7 joined in on the beautiful weather while a few were #TeachersPets and got some EC work in of various methods. @Schlitz, @Burns, and YHC set out to launch at 0455 but due to issues with our GI systems, we all ran late. 3 miles quickly […]<\/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":[81,112,113],"tags":[],"class_list":["post-26534","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-pain-stations"],"acf":{"q":"Frostbite","date":"3\/11\/2026","pax":"@Manscape (WD), @SingingCowboy (EC), @Starfish, @Woodpecker (EC), @SilverFox, @Schlitz (EC), @Burns (EC), @Frostbite (QIC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26534","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=26534"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26534\/revisions"}],"predecessor-version":[{"id":26535,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26534\/revisions\/26535"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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