The Thang:<\/strong><\/span><\/p>\nRun 30 seconds hard up Runnymede.\u00a0 Mosey back to start.\u00a0 15 second rest.<\/p>\n
Run\u00a030 seconds hard up Hawthorne.\u00a0 Mosey back to start.\u00a0 15 second rest.<\/p>\n
Run 60 seconds hard up Runnymede.\u00a0 Mosey back to start.\u00a0 15 second rest.<\/p>\n
Run 60 seconds hard up Hawthorne.\u00a0 Mosey back to start.\u00a0 15 second rest.<\/p>\n
Run 90 seconds hard up Runnymede.\u00a0 Mosey back to start.\u00a0\u00a015 second rest.<\/p>\n
Run 90 seconds hard up Hawthorne.\u00a0 Mosey back to start.\u00a0 15 second rest.<\/p>\n
Run 120 seconds hard up Runnymede.\u00a0 Mosey back to start.\u00a0 20 second rest.<\/p>\n
Run 120 seconds hard up Hawthorne. Mosey back to start. 20 second rest.<\/p>\n
YHC wanted to keep going but got a pulse from @WB and he said let’s finish the warmup lap.<\/p>\n
We moseyed on home and stopped at the base of #TheIntimidator (YHC wanted to introduce our FNG). 30 seconds hard. Mosey back down.<\/p>\n
We moseyed on home to launch.<\/p>\n
TIME!<\/p>\n
\nNMM:<\/strong><\/span><\/p>\n4.76 miles covered with not a lot of rest – got the HR rates up and no parking decks or backwards running much to everyone’s pleasure.<\/p>\n
@Pinky was out front for most of the beatdown but the FNG (that he brought out) was on his toes.<\/p>\n
Speaking of the FNG – @Pepe is a beast! Former Marine and soon to be law office clerk, we landed on @Pepe. Makes sense, right? Well, we saw a skunk on one of the runs up Runnymede so in honor of Pepe Le Pew, a name was born. Hope to see you back out again soon!<\/p>\n
@Hitman and @WoolyBugger stayed together and must have enjoyed the workout as YHC did not hear much from them.<\/p>\n
@Wooly Bugger was surprised that we would be doing this the whole time.<\/p>\n
@Zephyr looks ready to join YHC in the rolling hills of Kentucky – not sure he broke a sweat.<\/p>\n
Announcements:\u00a0<\/strong><\/span><\/p>\nWe mentioned all the good F3WS is doing over the summer from #Samaritan Ministries, #GreeNest, to potential softball leagues and Dash games. BOLO on slack.<\/p>\n
@Wooly Bugger looking for Qs for #Redline. See him!<\/p>\n
Prayers:<\/strong><\/span><\/p>\n@Pinky’s SIL(s) expecting babies for the first time<\/p>\n
Project Cornerstone guys and one (cannot remember his name) having to leave unexpectedly.<\/p>\n
YHC took us out!<\/p>\n
Thanks for the keys @WB! They are by the skunk.<\/p>\n
All the love,<\/p>\n
Frostbite<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC voluntarily signed up for #Redline wanting to get back into running shape ahead of the #ReturnOfBourbonChase and to redeem myself since @Mongoose did not approve my last #Redline Q a few months ago. You can read about that here: How to Kill a Mongoose \u2013 F3 Nation: Winston-Salem, NC YHC kept it simple this […]<\/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":[100,115,78,110],"tags":[],"class_list":["post-27006","post","type-post","status-publish","format-standard","hentry","category-fasthole","category-hashtags","category-redline","category-running"],"acf":{"q":"Frostbite","date":"06\/23\/2026","pax":"@Hitman (WD), @Wooly Bugger, @Zephyr, @Pinky, @Pepe (Former FNG), @Frostbite (QIC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27006","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=27006"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27006\/revisions"}],"predecessor-version":[{"id":27007,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27006\/revisions\/27007"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}