WIB happened at #WhitakerElementary this AM and went something like this:<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n Usual Suspects<\/p>\n The Thang:<\/strong><\/span><\/p>\n Each Circuit consisted of 1 suicide run to 3 medians in the parking lot. As you move your way down, the suicide runs increase so for example, when you are doing Diamond Merkins, you would be required to do 3 suicide runs, and so on and so forth.<\/p>\n YHC clocked 2.28 miles. It was fun!<\/p>\n TIME!<\/p>\n @Lambchop was happily pleased with the location of the workout and the proximity to his home. He wants to host a #WIB at his house ala Marble Arch Marathons – @Zephyr get him signed up!<\/p>\n @Lambchop did not like all of the running and very quickly started to call for Omaha’s.<\/p>\n @Bootsie was displeased that there was no EC run but breezed through the workout.<\/p>\n @Greenspan did do an EC run but it was different than his original plan. He still got 3 miles beforehand and 3 miles during the beatdown. #Beast<\/p>\n @Zephyr kept up with @Bootsie the whole time which meant he also breezed through the workout.<\/p>\n @Starfish IS an engaged and active father if anyone was wondering, posting to back to back Q’s of his 2.0. #Dadtan<\/p>\n @BooBoo popped out of no where and did whatever he wanted during the beatdown. It had been a while since we crossed paths and I am glad you were there.<\/p>\n @Insector Gadget pulls up in a new company branded car. We all thought it was a patrol car trying to stop us. I am glad you joined us instead of going to the YMCA.<\/p>\n @IG and @Lambchop discussed the pros and cons of google Ads<\/p>\n @Zephyr and @Bootsie discussed running and the upcoming Bourbon Chase<\/p>\n @Starfish and @BooBoo discussed World Cup<\/p>\n @Greenspan kept to himself.<\/p>\n The idea of the ascending suicide run came to me as I was sitting on the porcelain throne this morning. I am grateful for that time… you never know what brilliant ideas come to you!<\/p>\n Announcements:<\/strong><\/span><\/p>\n Project Cornerstone Q-School on August 8th at 9am at Hanes Park! Brunch to follow.<\/p>\n GreeNest the next 2 Saturdays.<\/p>\n Prayers:<\/strong><\/span><\/p>\n @BooBoo’s neighbors 2.0 in a boating accident over the weekend. Currently in Birmingham receiving treatment.<\/p>\n YHC took us out – it was a hot and muggy one but YHC is thankful for each one of you guys.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" WIB happened at #WhitakerElementary this AM and went something like this: Warmarama: Usual Suspects The Thang: Each exercise x 10 each circuit One exercise x 30 on each circuit Crunchy Frogs Mike Tysons Bonnie Blairs (DC) Electric Chairs (DC) Alabama Prom Dates Diamond Merkins Jump Squats Burpees IST (DC) Dive Bombers Shoulder Tap – Plank […]<\/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":[112,113,84],"tags":[],"class_list":["post-27082","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-wib"],"acf":{"q":"Frostbite","date":"07\/09\/2026","pax":"@Bootsie, @BooBooBustAMove, @Inspector Gadget, @Lamb Chop, @Starfish (WD), @Zephyr, @Greenspan (EC) and @Frostbite (QIC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27082","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=27082"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27082\/revisions"}],"predecessor-version":[{"id":27083,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27082\/revisions\/27083"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n\n
\n Each exercise x 10 each circuit<\/td>\n One exercise x 30 on each circuit<\/td>\n<\/tr>\n \n Crunchy Frogs<\/td>\n Mike Tysons<\/td>\n<\/tr>\n \n Bonnie Blairs (DC)<\/td>\n Electric Chairs (DC)<\/td>\n<\/tr>\n \n Alabama Prom Dates<\/td>\n Diamond Merkins<\/td>\n<\/tr>\n \n <\/td>\n Jump Squats<\/td>\n<\/tr>\n \n <\/td>\n Burpees<\/td>\n<\/tr>\n \n <\/td>\n IST (DC)<\/td>\n<\/tr>\n \n <\/td>\n Dive Bombers<\/del><\/td>\n<\/tr>\n\n <\/td>\n Shoulder Tap – Plank Jacks<\/del><\/td>\n<\/tr>\n\n <\/td>\n <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n