{"id":26760,"date":"2026-05-01T15:46:02","date_gmt":"2026-05-01T19:46:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26760"},"modified":"2026-05-01T15:46:02","modified_gmt":"2026-05-01T19:46:02","slug":"mayday-at-tha-front","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/mayday-at-tha-front\/","title":{"rendered":"MayDay at THA FRONT"},"content":{"rendered":"
Mayday ! Mayday ! Mayday !<\/b><\/div>\n
<\/div>\n
That\u2019s right\u2026.it was that time again. Well, technically it was that time for the first time.<\/div>\n
When Ducky reached out to see if I could take a Q spot at the newest, most badazz AO in all Dash-PAX-Landia, I was super stoked. And the available day was May 1st!<\/div>\n
<\/div>\n
When originally brainstorming a fitting beatdown for this day and this AO, my mind kept getting drawn to fighter pilots\u2026.jets\u2026.really cool Top Gun music and Ray-Bans. I mean, those guys have to be in top physical shape to do what they do. Blasting MIG\u2019s out of the sky, playing beach volleyball; all that 80\u2019s nostalgia came rushing back. ( Insert: Danger Zone theme song here.<\/i>\u00a0)<\/div>\n
<\/div>\n
But the farther I kept going down that rabbit hole, the more confusing it got. Plus, I had just done an Astronaut themed\\routine\\workout at Parliament a couple of weeks ago. When I was looking at what a typical\u00a0Airforce \\ Navy fighter pilot workout looks like\u2026.I just didn\u2019t know how I was going to pull it off and maintain the SUPER HIGH standard of beatdown that #WesternFront is known for.<\/div>\n
Not to mention:<\/div>\n
1.) I don\u2019t have a big ole slingshot to launch the PAX with \u00a02.) Goose dies ( Spoiler Alert )<\/div>\n
<\/div>\n
So I decided to pivot.<\/div>\n
Let\u2019s go review some IPC archives.<\/div>\n
<\/div>\n
The THANG:<\/b><\/div>\n
\u00a0<\/b><\/div>\n
With the research complete\u00a0I found something that could work, but I couldn\u2019t just Copy \\ Paste. I had to make it #WesternFront hard. Sooo, that\u2019s what I did. Hope it works out.<\/div>\n
<\/div>\n
Quick Warm-O-Rama:<\/div>\n
Intro\u2019s\u2026..Mission Statement \\ 5 CP\u2026 check.<\/div>\n
Fast<\/i>\u00a0SSH, High Knees, Arm Swirlies F&B.<\/div>\n
Enough of that, let\u2019s get to work.<\/div>\n
<\/div>\n
The rules went like this:<\/div>\n
8 Exercises, followed by a lap around Wahoo circle. Simple right?<\/div>\n
We would do 25 reps of each exercise listed then the lap. Halfway through the lap, stop and do 3 Hurpees ( HR Burpees ) then back to home base. Do 25 more. At each round, you are basically dropping off an exercise. See below<\/i><\/div>\n
\u00a0<\/i><\/div>\n
200 – Curl Press<\/div>\n
175 – Squats w. Block<\/div>\n
150 – Skull Crushers<\/div>\n
125 – KB Swings<\/div>\n
100 – Mike Tysons<\/div>\n
75 – Thrusters<\/div>\n
50 – Bonnie Blair\u2019s ( Double Ct. )<\/div>\n
25 – Blockees<\/div>\n
<\/div>\n
Run & 3 Hurpees<\/div>\n
\"\"<\/div>\n
Man\u2026.this thing sucked ! After the first round I was second guessing life \\ Q choices.<\/div>\n
I think we got through 6 \\ 7 rounds? Not really sure.<\/div>\n
This was originally set up to be a 50 minute, total rep count routine. ( 900 total rep\u2019s if you \u201cfinish\u201d ) That was before I decided to modify some of the exercises. Ohhhh!! and before I threw in the twist ><\/div>\n
<\/div>\n
The Twist:<\/u>\u00a0So as a tribute to THE Man\u2026.The Site Q\u2026..The Big Ole Ducker Mother Trucker – Rubber Ducky, I had to throw in a little something for him on the playlist. I found a version of Thunderstruck set to EDM. The PAX were informed at the beginning of the workout, there would be a surprise. And when they heard it, they were to OMAHA back to the start regardless of where they were on the course.<\/div>\n
Let\u2019s just say\u2026..the PAX were not<\/i>\u00a0very happy when they got back. It took them a few seconds to recognize the song, but when they did, you could feel their blood boiling at the Q.<\/div>\n
Thunderstruck routine: Engage. ( High knees until you hear THUNDER\u2026.then burpee. )<\/div>\n
I swear, there isn\u2019t a version of this song anywhere online that is shorter than 4:30 long. LOL<\/i><\/div>\n
\u00a0<\/i><\/div>\n
Once we were done with that, PAX were instructed to get back to work. Again, total disgust.<\/div>\n
We only had about 2 minutes left so it wasn\u2019t that bad.<\/div>\n
<\/div>\n
COT:<\/b><\/div>\n
\u00a0<\/b><\/div>\n
Time ! Completely gassed.<\/div>\n
<\/div>\n
Announcements:<\/div>\n
Starfish has the Q at Alcatraz tomorrow.<\/div>\n
Project Cornerstone workouts on Wednesday at 3\u2026.if you can get out of work early, come out and support.<\/div>\n
<\/div>\n
Prayers:<\/div>\n
Prayers for Nelly.<\/div>\n
Continued prayers for Huck and Drip.<\/div>\n
Prayers and thanksgiving for Rollback\u2019s M and VanGogh\u2019s M. Continued prayers for healing.<\/div>\n
<\/div>\n
YHC took us out.<\/div>\n
<\/div>\n
NMM:<\/b><\/div>\n
<\/div>\n
What a \u201cfun\u201d beatdown. Lot\u2019s of great mumble chatter and no one puked\u2026bonus.<\/div>\n
<\/div>\n
<\/div>\n
I felt kinda bad when I rolled up. I noticed that Slow Pitch and Zephyr had chatted up an EC run. ( Think they got in 3+ miles ) I knew this one was gonna suck. #Cobains for all the extra running.<\/div>\n
<\/div>\n
MUCH respect for all you PAX rocking the vests this morning ( Slow Pitch, Zephyr, Rubber Ducky ). #studs.<\/div>\n
Ducky would have only been happier if we had a little rain. Slow Pitch shares this sentiment.<\/div>\n
<\/div>\n
I carefully selected the playlist this morning\u2026.super hardcore 90\u2019s metal bands. I was hoping that my ESPN would draw out Subfloor, and it worked ! He crushed this workout. Pretty sure I heard him say \u201c I thought Western Front workouts were supposed to be hard? \u201c to which Slow Pitch replied \u201c put on one of these vests ! \u201c LOL<\/div>\n
<\/div>\n
There was music, so I knew Wahoo was a happy man. And I actually included him in the Backblast this time. DOH ! Dude was all work this morning. He still holds the \u201cAdobe\u2019s favorite Western Front beatdown\u201d award so far. Looking forward to his next Q.<\/div>\n
<\/div>\n
DQ was killing it. He did say he had planned<\/i>\u00a0on playing golf later. Hope the ripped guns helped rip big drives today. Not sure he was really into the playlist, but he did say he knew 2 of the songs.<\/div>\n
<\/div>\n
VG was out front all morning. I think he said he did finish with all the reps. He did say \u201c I left out the last lap or two\u201d\u2026.All good. Modify as necessary. And many thanks for the VG selfie stick ( arms ) for the post beatdown selfie.<\/div>\n
<\/div>\n
Hugo was crushing it this morning, per the usual. Dude comes out and puts in the work. No excuses\u2026no bellyaching. #beast Hate I missed his Q the other week. I heard it was brutal.<\/div>\n
<\/div>\n
#RIP DAC<\/div>\n
<\/div>\n
Gentlemen\u2026Thank you again.<\/div>\n
Thank you for coming out this morning and putting in the work.<\/div>\n
Toughest dudes I know.<\/div>\n
<\/div>\n
Until next time::: Adobe – OUT<\/div>\n
\"\"<\/div>\n","protected":false},"excerpt":{"rendered":"

Mayday ! Mayday ! Mayday ! That\u2019s right\u2026.it was that time again. Well, technically it was that time for the first time. When Ducky reached out to see if I could take a Q spot at the newest, most badazz AO in all Dash-PAX-Landia, I was super stoked. And the available day was May 1st! […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,116,206],"tags":[],"class_list":["post-26760","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-wefoco","category-western-front"],"acf":{"q":"Adobe","date":"5-1-26","pax":"Zephyr, Subfloor, Wahoo, Hugo, Slowpitch, Rubber Ducky, Drama Queen, van.gogh, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26760","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26760"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26760\/revisions"}],"predecessor-version":[{"id":26766,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26760\/revisions\/26766"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26760"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26760"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26760"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}