7 men joined YHC and an FNG this morning at #UrbanAssault. YHC has not Q’d in a while and thusly reminded by @LambChop that I hadn’t been to #UA in some time, so when I saw an opening on the calendar, YHC laid claim to the Q which @Spicoli was much appreciative of.<\/p>\n
@Burns called for an EC run. @Bootsie called for #Coffee. On the heels of #BourbonChase, YHC went ahead and texted @Burns that I would not make the EC. @Bootsie very softly committed to coming to the beatdown. @Burns showed up for the EC but with no one else joining in on the fun, decided against it.<\/p>\n
YHC pulled up with 5 minutes to spare and met the man of the hour (#FancyFeast). I thought he introduced himself as “Cole” but his hospital name is actually Mike. The bourbon must still be in the system. Others trickled in and we got to work.<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH x 20 IC<\/p>\n IST x 10 IC<\/p>\n Abes x 6 IC<\/p>\n Whirlies x 10 IC<\/p>\n CH Squats x 10 IC<\/p>\n Arm Swirlies x 5 IC<\/p>\n Seal Claps x 5 IC<\/p>\n OH Claps x 5 IC<\/p>\n The Thang:\u00a0<\/strong><\/span><\/p>\n Do the exercises at one corner of the park. Run to the other end, stopping in the middle (launch) to do 25 SSHs. Do the exercises, adding a new exercise and increasing all reps by one. Run back, stopping in the middle. Rinse and repeat.<\/p>\n <\/p>\n Exercises:<\/b> Burpees, WWIIs, WMDs, Bonnie Blairs, Dying Cockroaches, Mike Tysons, Crunchy Frogs, Box Cutters, Jump Squats<\/p>\n <\/p>\n Round 1:<\/b> Burpees x 1, Run<\/p>\n Round 2:<\/b> Burpees x 2, WWIIs x 2, Run<\/p>\n Round 3:<\/b> Burpees x 3, WWIIs x 3, WMDs x 3, Run<\/p>\n Round 4:<\/b> Burpees x 4, WWIIs x 4, WMDs x 4, Bonnie Blais x 4, Run<\/p>\n \u2026<\/p>\n Round 9:<\/b> All x 9<\/p>\n We finished this with about 3 minutes to spare so we headed back to launch for some #Mary<\/p>\n Mary:<\/strong><\/span><\/p>\n Low Flutters<\/p>\n H2H<\/p>\n Penguin Crunch<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n Business is booming for @LambChop and Sutton Bros (#you’rewelcome) as @LC was whipping his new Toyota\u00a0Grand\u00a0<\/strong>Highlander<\/p>\n @Bootsie posted after working 13 straight days for #QuarterClose. #Beast – he was out front all morning and pretty sure lapped us all. He also treated 3 others to coffee afterwards; a true #HIM!<\/p>\n @Burns #FIFO’d with an attempt at an EC run and then dipped to head to work. If my math is right, that menas @Burns was there for 1 hour and 5 minutes but with only 30 minutes of actually working out<\/p>\n @Spicoli was on time with the shovel flag planted and crushed it all morning<\/p>\n @Superfly was running on #SpicoliTime but breezed through the beatdown. He stayed back with YHC and wanted to hear the stories of the rolling hills of Kentucky. The BourbonTrail is on his bucket list – join us next time!<\/p>\n After missing a Q and posting somewhere else on the same day as his missed Q, @Drip has made it up to the #DashPAX bringing out 2 new guys in 2 days! A jolly good fellow, it is hard to stay angry at @Drip with his smiling face and perfect form. His knee brace does need some WD40 though.<\/p>\n Speaking of new guys, Mike, is a nurse with @Drip at an outpatient clinic in Clemmons. He is married with no kids but 5 cats. He is also a MMA fighter and former engineer. We immediately went with the cat themed names – #PussyLover was immediately denied,#Garfield was thrown out, so we landed on #FancyFeast. Welcome! He absolutely crushed it and was waiting on everyone to catch up to tell him what the hell a Bonnie Blair is.<\/p>\n 4 enjoyed coffee afterwards at #Debeen where we lingered and got our Fridays off to a good start. @Drip, @Spicoli, @Bootsie and YHC!<\/p>\n Announcements:<\/strong><\/span><\/p>\n Ardmore RAH 5k\/10k is next Saturday! Sign up and make sure to join the F3 Team!<\/p>\n #GreeNest is next Saturday<\/p>\n #SamaritanMinistries is October 19th – see @Drip or @Greenspan if you want to serve dinner!<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Dr.Toot as he begins the long process of surgery and rehab – you are on our minds!<\/p>\n @TO’s good friend dealing with life troubles and a separation<\/p>\n YHC took us out thanking the SkyQ for a beautiful morning with some strong men.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n","protected":false},"excerpt":{"rendered":" 7 men joined YHC and an FNG this morning at #UrbanAssault. YHC has not Q’d in a while and thusly reminded by @LambChop that I hadn’t been to #UA in some time, so when I saw an opening on the calendar, YHC laid claim to the Q which @Spicoli was much appreciative of. @Burns called […]<\/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-27416","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Frostbite","date":"10\/09\/2026","pax":"@Drip, @Superfly (WD), @Spicoli, @Burns, @Bootise, @Lamb Chop, @Turnover, @Fancy Feast (Former #FNG Mike), @Frostbite (QIC, YHC, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27416","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=27416"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27416\/revisions"}],"predecessor-version":[{"id":27417,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27416\/revisions\/27417"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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