YHC was tapped for the Q at #VI this AM and put out an early preblast recruiting some ECers. Luckily, my fellow Kentucky Bourbon Chase teammates, @Zephyr and @Slowpitch decided to jump in on the fun and get the morning started right.<\/p>\n
Topics on the run included our upcoming trip to Bourbon Country – the pros and cons of van relay races, who the hell is our teammate @Workbench, and what to do with an incapacitated @Huck, I mean @Singing Cowboy, or both. We got a hearty 3 miles and were warmed up and ready for the future festivities.<\/p>\n
4 others joined in and here is what we did:<\/p>\n
Wamarama:<\/strong><\/span><\/p>\n SSH \/ IST \/ Hillbillies \/ Abes \/ Whirlies\/ CH Squats \/ Arm Swirlies \/ Seal Clap \/ OH Clap<\/p>\n Warm up mosey around parking lot to main entrance of YMCA and back to launch.<\/p>\n The Thang<\/span>:<\/strong><\/p>\n There would be a piece of cardboard at 3 of the tree planters. YHC instructed to do the exercises on the #weinke and run vertical to the opposite planter and keep the same exercises but double the reps. Move onto next planter and so on and so forth. Once all 3 planters were complete, rinse and repeat.<\/p>\n Planter 1:<\/strong><\/p>\n Burpees x 2<\/p>\n HR Merkins x 4<\/p>\n Squats x 6<\/p>\n Bonnie Blairs x 8<\/p>\n Run to opposite side and double the reps<\/em><\/p>\n Planter 2:<\/strong><\/p>\n Burpees x 2<\/p>\n Carolina Dry Docks x 4<\/p>\n Monkey Humpers x 6<\/p>\n Bonnie Blairs x 8<\/p>\n Run to opposite side and double the reps<\/em><\/p>\n Planter 3:<\/strong><\/p>\n Burpees x 2<\/p>\n Shoulder Tap Merkins x 4<\/p>\n Alabama Prom Dates x 6<\/p>\n Bonnie Blairs x 8<\/p>\n Run to opposite side and double the reps<\/em><\/p>\n RINSE AND REPEAT<\/p>\n After 2 rounds, YHC was feeling gassed and OMAHA’d from the original plan (do this til time!)<\/p>\n Lap around the parking lot and head to the back shelter:<\/p>\n 5 Layers of DIP: All 10 reps OYO<\/p>\n Dips x Irkins<\/p>\n Dips x Squatty Potty’s<\/p>\n Dips x Merkins<\/p>\n Dips x L Leg Step Up<\/p>\n Dips x R Leg Step Up<\/p>\n No one likes chives anyways…<\/p>\n Mosey back to launch for 10 minutes of Mary. Yes, 10 minutes. #Cobains<\/p>\n Mary:<\/strong><\/span><\/p>\n LBCs<\/p>\n Low Flutter<\/p>\n High Dolley<\/p>\n Supermans<\/p>\n Mutton Crunch L\/R<\/p>\n World War 2s<\/p>\n Penguin Crunch<\/p>\n H2H<\/p>\n Freddie Mercs<\/p>\n Dying Cockroach<\/p>\n American Hammers<\/p>\n And maybe one or 2 more…<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n 144 Bonnie Blairs in total – YHC confesses to having to Google who the hell Bonnie Blair was.<\/p>\n @Drama Queen said an “oh no” as we approached Planter 2 and saw burpees being repeated<\/p>\n @I-Beam said it was not too bad other than the Bonnie Blairs<\/p>\n @Zephyr and @Hugo were out front all morning<\/p>\n @Slowpitch recently went to a concert…. an indie pop gal sensation aka Hillary Duff. The more he said it, the more he got quiet #GoodHusband<\/p>\n @Ziffel said a lot<\/p>\n @Drip smiled a lot<\/p>\n @Slowpitch and @Zephyr are HCs for Redline tomorrow.<\/p>\n Announcement:<\/strong><\/span><\/p>\n Q School: 9am\u00a0This Saturday @\u00a0<\/strong>Hanes Park – brunch to follow. Come support Project Cornerstone as they are doing what we are doing. Getting better each and every day.<\/p>\n @Drip has UA on Friday<\/p>\n @Slowpitch has #WF and is celebrating his F3 anniversary – dude is a #HIM and fits right in leading us. #MentorshipMonday starts next week at #VI<\/p>\n Prayers:<\/strong><\/span><\/p>\n Peace in our country<\/p>\n @I-Beam took us out with a strong prayer to the #SkyQ!<\/p>\n Thanks for the keys, @Slowpitch – I left them at the hospital to be picked up next week!<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC was tapped for the Q at #VI this AM and put out an early preblast recruiting some ECers. Luckily, my fellow Kentucky Bourbon Chase teammates, @Zephyr and @Slowpitch decided to jump in on the fun and get the morning started right. Topics on the run included our upcoming trip to Bourbon Country – the […]<\/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":[112,77],"tags":[],"class_list":["post-27222","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Frostbite","date":"08\/03\/2026","pax":"@Slowpitch (EC) @Zephyr (EC) @I-Beam @Hugo @Drama Queen @Ziffel -Zibi Wozniak @Drip and Frostbite (EC, QIC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27222","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=27222"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27222\/revisions"}],"predecessor-version":[{"id":27223,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27222\/revisions\/27223"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}