The old man had the Q last week at #UA so YHC followed in his footsteps and had the keys to the city this past Friday.<\/p>\n
6, no wait 7, actually 6, and then ended up with 7 again, joined for some, all, or none of the beatdown.<\/p>\n
Here is what we did:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n Usual suspects<\/p>\n The Thang:<\/span><\/strong><\/p>\n Mosey on over to 6th Street and huddle up at the corner of 6th and Chestnut). There would be 4 stops all around. You have to cross the middle (Chestnut and 6th) to reach the next stop.\u00a0 Every time you cross the middle, do 5 burpees.<\/p>\n STOP 1: 6th and Patterson<\/p>\n HR Merkins<\/p>\n STOP 2: Chestnut and 7th Street<\/p>\n Bonnie Blairs<\/p>\n STOP 3: 6th and Church St<\/p>\n Monkey Humpers<\/p>\n STOP 4: 5th and Chestnut<\/p>\n WW2s<\/p>\n Start at 5 reps at each stop. Increase by 5 each round.<\/p>\n We got up to 15 on the Bonnie Blair Section when calls for OMAHA began. YHC obliged wanting to be nice to the DownRanger.<\/p>\n Mosey on over to the #CoalPit to show off our City.<\/p>\n We did some layers of dips. Dips x Merkins\/Squatty Pottys\/Irkins\/Derkins\/etc.<\/p>\n Mosey on back home for some Mary.<\/p>\n Mary:<\/strong><\/span><\/p>\n Whole lotta timewasters. Had 6 minutes to kill!<\/p>\n TIME!<\/p>\n <\/p>\n NMM:<\/strong><\/span><\/p>\n Palin and our downrange friend, #DogFaceGremlin kept the chatter up. Until #DFG started cussing a bit too much. @Palin quickly put a stop to that with a dry sarcastic comment which made #DFG feel really bad. Some people don’t understand @Palin and his humor.<\/p>\n #DFG was excited to see @Spicoli. @Spicoli showed up on #SpicoliTime and proceeded to take a business call for the whole workout. Real tough day for #DFG<\/p>\n @Ziggy popped out of nowhere during COT. He was smart and only showed up for coffee. Sounds like he got some Sadclown running on his own!<\/p>\n @Autobot showed up after posting to his first workout on Wednesday and continues to make F3 look like a joke of a workout. He is absolutely crushing it and I am glad he found us through his best friend’s sisters wife’s husband or something like that.<\/p>\n @Starfish was out front all morning and does not appreciate how hard @Bootsie fist pounds<\/p>\n @Bootsie had his Wheaties and made this work out a breeze. He even stayed for coffee, I mean tea but said it was subpar and couldn’t believe #Debeen was out of their usual teabags.<\/p>\n @Tammy was the silent assassin all morning. He continues to crush anything in his way.<\/p>\n Prayers:<\/strong><\/span><\/p>\n None spoken<\/p>\n Announcements:<\/strong><\/span><\/p>\n GreeNest – BOLO for help this Saturday<\/p>\n It twas a great morning that was followed by coffee at #Debeen. Friday mornings downtown are one of my favorites and that is because of you guys. Thank you for the opportunity to lead @Spicoli. You were missed!<\/p>\n All the love,<\/p>\n Frostbite.<\/p>\n","protected":false},"excerpt":{"rendered":" The old man had the Q last week at #UA so YHC followed in his footsteps and had the keys to the city this past Friday. 6, no wait 7, actually 6, and then ended up with 7 again, joined for some, all, or none of the beatdown. Here is what we did: Warmarama: Usual […]<\/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":[112,91],"tags":[],"class_list":["post-26924","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Frostbite","date":"06\/05\/2025","pax":"@Starfish (WD), @Palin, @Bootsie, @Tammy, @Autobot (WB), #DogFaceGremlin (DR - Columbia), @Frostbite (QIC, YHC)
\n
\r\n
\r\n@Spicoli and @Ziggy get Honorable Mentions"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26924","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=26924"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26924\/revisions"}],"predecessor-version":[{"id":26925,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26924\/revisions\/26925"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}