{"id":27226,"date":"2026-08-06T08:13:32","date_gmt":"2026-08-06T12:13:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27226"},"modified":"2026-08-06T08:13:32","modified_gmt":"2026-08-06T12:13:32","slug":"the-diego","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/the-diego\/","title":{"rendered":"The Diego"},"content":{"rendered":"<p>2nd Q of the week began racing to northern Virginia aka #GreenbrierEstates aka #Bells&amp;Whistles. YHC dug deep into the archives and exicon to find Dora&#8217;s long lost brother, The Diego.<\/p>\n<p>Yes, @Turnover, this was a cinder block friendly beatdown, meaning, you can use a cinder block for the exercises.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Warmarama:<\/strong><\/span><\/p>\n<p>Standard fare and complaints about the quietness began. The tunes were coming.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>The Thang:<\/strong><\/span><\/p>\n<p>Diego:<\/p>\n<ul>\n<li>While P1 is doing exercise P2 runs with kettlebell to turnaround point, leaves kettlebell there and runs back to P1<\/li>\n<li>P1 runs to kettlebell, picks it up and returns it to P2<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>100 Merkins<\/li>\n<li>150 OH Press<\/li>\n<li>200 LBCs<\/li>\n<li>250 Curls<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<\/li>\n<li>50 Swings &amp; 50 WW11<\/li>\n<li>40 swings &amp; 40 WWII<\/li>\n<li>30 swings &amp; 30 WWII<\/li>\n<li>20 swings &amp; 20 WWII<\/li>\n<li>10 swings &amp; 10 WWII<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>Mary:<\/strong><\/span><\/p>\n<p>Standard fare as well!<\/p>\n<p>TIME!<\/p>\n<hr \/>\n<p>A few fine folk began the morning with various ECs at various paces #BrownNosers<\/p>\n<p>@BAM was quick to point out the lack of music&#8230; YHC just likes to state the Mission Statement\/CPs\/Cadence exercise without Taylor Swift yelling at me.<\/p>\n<p>@Turnover texted YHC the night before and asked if it was a cinder block friendly workout&#8230; YHC replies &#8220;Yes, it is!&#8221; Very quickly into the 150 OH Presses, @TO claims this was not a cinder block friendly beatdown&#8230;<\/p>\n<p>The mystery of who EH&#8217;d @Autobot originally has been solved. Thanks, @Tarzan! We hope to see YOU back soon.<\/p>\n<p>@Burns appreciated the music and reminisced his time seeing Tyler Childers in Nashville. Tyler did show up at #Merlefest a few years ago pre-sobriety and has not been asked back&#8230;<\/p>\n<p>@Autobot definitely has a Biting List<\/p>\n<p>@Manscape was paired up with @TO and had to shuttle the aforementioned Cindy&#8230; #Cobains<\/p>\n<p>@Bluto got confused on which bell was his<\/p>\n<p>@Lemming did not like me touching his bell<\/p>\n<p>@Interference was tired of the KB swings and did whatever he wanted.<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Announcements:<\/strong><\/span><\/p>\n<p>Q School: 9am this Saturday @ Hanes Park with Samaritan Ministries!<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Prayers:<\/strong><\/span><\/p>\n<p>@Autobot&#8217;s M starting a new job<\/p>\n<p>YHC took us out! Thanks for the keys, @Bam!<\/p>\n<p>All the love,<\/p>\n<p>Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2nd Q of the week began racing to northern Virginia aka #GreenbrierEstates aka #Bells&amp;Whistles. YHC dug deep into the archives and exicon to find Dora&#8217;s long lost brother, The Diego. Yes, @Turnover, this was a cinder block friendly beatdown, meaning, you can use a cinder block for the exercises. Warmarama: Standard fare and complaints about [&hellip;]<\/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":[81,112,113],"tags":[],"class_list":["post-27226","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-pain-stations"],"acf":{"q":"Frostbite","date":"08\/05\/2026","pax":"@Burns (EC) @Turnover (EC) @BAM (EC) @Bluto (EC) @Interference @Lemming @Manscape (WD) @Autobot (WB) and @Frostbite (YHC, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27226","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=27226"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27226\/revisions"}],"predecessor-version":[{"id":27227,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27226\/revisions\/27227"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27226"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27226"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}