It Was Tabata Fun \u2013 F3 Nation: Winston-Salem, NC<\/a><\/p>\nYHC sees that this is sufficient enough and completely different than my prior 2 Qs at this #AO where they were pretty much the same workout rinsed and repeat. And off we go<\/p>\n
3 runners got some EC miles in and around Lewisville Clemmons Road. Topics of conversation included whether or not 5 guys serving breakfast would be a good idea, do eggs deserve a spot on a burger, and @Blind Date’s school records for swim team (but he was homeschooled?!), and Ragnar – because of course we can’t be running without reminiscing on good times.<\/p>\n
We arrive back with a few minutes to spare and much to YHC’s surprise, @Greenspan is there waiting for us! He made the “smarter” call by not joining for the EC, but YHC cannot remember the last time @Greenspan has made it to #TheDistillery. Some chirps were made.<\/p>\n
Then to an even greater surprise, @Madoff pulls up! Is this circa 2020?! Now it makes sense why @Greeny was there. And the SiteQ emeritus (@Madoff) had to stop by while he was in town.<\/p>\n
Anywho, we exchange pleasantries and more guys trickle in and we get started.<\/p>\n
Here is what we did:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\nSSH – 10 x IC<\/p>\n
Imperial Walkers – 10 x IC<\/p>\n
Hillbillies – 5 x IC<\/p>\n
Abe Vigoda – 6 x IC<\/p>\n
Whirles – 5 x IC<\/p>\n
Copperhead Squats – 5 x IC<\/p>\n
Arm Swirlys F\/R – 10 x IC<\/p>\n
Seal Claps – 5 x IC<\/p>\n
OH Claps – 5 x IC<\/p>\n
Mosey to blocks!<\/p>\n
The Thang<\/strong><\/span><\/p>\nTabata: Forty Seconds On, 10 Seconds Off. 3 exercises per round.\u00a0 After Each Round, run a lap.<\/p>\n
Round 1: Block Swings, Curls, Upright Rows; run<\/p>\n
Round 2: Carolina Dry Docks, Backward Lunge, Burpees, run<\/p>\n
Round 3: High Plank, Squat Thrust, Shoulder Taps, run<\/p>\n
Round 4: Alternating Side Squat, Hand Release Merkin, Freddie Mercury, run<\/p>\n
Round 5: Low Plank, Mountain Climbers, Squats, run<\/p>\n
Round 6: Monkey Humpers, Diamond Merkins, Lunge Walks, run<\/p>\n
Round 7: Ranger Merkins, American Hammers, Dying Cockroach, run<\/p>\n
Round 8: Blockees, Skull Crushers, Chest Press, run<\/p>\n
Mary:<\/strong><\/span><\/p>\nHigh Dolleys x 10 IC<\/p>\n
Mutton Crunch x 10 IC<\/p>\n
Penguin Crunch x 10 IC<\/p>\n
LBCs x 10 IC<\/p>\n
Total Body Destroyers – 10 x IC<\/p>\n
TIME!<\/p>\n
\nNMM:<\/strong><\/span><\/p>\nYHC had a Q Fail with the timer during R1. No sounds were made to give a heads up on “Halfway there” or “10 seconds” or “Rest” – luckily, it miracuously fixed for R2.<\/p>\n
@Greenspan immediately remembered this beatdown.<\/p>\n
“Big Pimpin” was on the playlist and everyone thought I even copied @Greenspan’s playlist<\/p>\n
@Wahoo felt bad for the blocks that were not used during majority of the workout<\/p>\n
@DramaQueen thought there was too much running<\/p>\n
@Tonka asked what was in it for him using a big boy block on the squats which led to me saying “Glorious Glutes” which will be his new tramp stamp.<\/p>\n
@Adobe is still dreaming about West Virginia Pickles – @Greenspan is making a trip this summer!<\/p>\n
@Cruiser was the only one donning a vest and crushed the workout.<\/p>\n
Everyone absolutely crushed the workout and made it look like a breeze. Back to the drawing board for @Greenspan and YHC.<\/p>\n
Announcements:<\/strong><\/span><\/p>\n@Samaritan Ministries workout opportunities – weekly on Wednesdays at 3:15 – truly a life-giving workout. Give it a shot if you can.<\/p>\n
Prayers:<\/strong><\/span><\/p>\n@Drip’s eye and @Huck’s leg were lifted up to the ultimate healer.<\/p>\n
YHC took us out. Thanks for the keys @Blind Date! They are in the 5 guys parking lot – stopped on my way home!<\/p>\n
All the love,<\/p>\n
Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC got the call from @Blind Date for Q Duties – of course YHC says yes – I want to win the challenge going on! YHC has been hit or miss with the workouts recently – life or sleep getting in the way. A few weeks ago YHC posted at #Parliament and much to YHC’s […]<\/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-26730","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Frostbite","date":"04\/23\/2026","pax":"@Blind Date (EC) @Slowpitch (EC) @Ziggy Stardust @Tonka @Wahoo @Cruiser @Adobe @Drama Queen @Greenspan @Madoff (DR) and @Frostbite (YHC, EC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26730","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=26730"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26730\/revisions"}],"predecessor-version":[{"id":26731,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26730\/revisions\/26731"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}