{"id":10073,"date":"2019-09-04T08:59:34","date_gmt":"2019-09-04T12:59:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10073"},"modified":"2019-09-04T08:59:34","modified_gmt":"2019-09-04T12:59:34","slug":"warm-up-haul-is-free-of-charge-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/warm-up-haul-is-free-of-charge-at-bnw\/","title":{"rendered":"Warm-up Haul is Free of Charge at #BNW"},"content":{"rendered":"<p>The THANG:<\/p>\n<p>Warm-up walk with weights and any other gear the 1\/4 mile from tennis courts to main school entrance by circle.\u00a0 Warm-up mosey around circle with high knees, butt kickers, karaoke facing in, then out, and jog back to start.<\/p>\n<p>The entire workout comprises one person running around circle while the rest do an exercise.\u00a0 When the person returns, we switch runners and exercises.\u00a0 We made it through one and one-third rounds (total 28 runs or four per person) of the following:<\/p>\n<ol>\n<li>OH Press<\/li>\n<li>Bent over rows<\/li>\n<li>Goblet squats<\/li>\n<li>Skull crushers<\/li>\n<li>Right arm renegade rows<\/li>\n<li>Lunges with right leg out and weight on right arm<\/li>\n<li>Upright rows<\/li>\n<li>Left arm renegade rows<\/li>\n<li>Lunges with left leg out and weight on left arm<\/li>\n<li>Curls with right arm<\/li>\n<li>Greg Louganis<\/li>\n<li>Curtsy lunges with right behind left and weight on right arm<\/li>\n<li>Curls with left arm<\/li>\n<li>Alternating plank slides<\/li>\n<li>Curtsy lunges with left behind right and weight on left arm<\/li>\n<li>Alternating snatch press<\/li>\n<li>Russian Twists<\/li>\n<li>KB Swings<\/li>\n<li>Lateral lunges with bicep curls to left<\/li>\n<li>Alternating Push press (goblet squat into one-hand press)<\/li>\n<li>Lateral lunges with bicep curls to right<\/li>\n<\/ol>\n<p><strong>COT<\/strong> was conducted in part on the walk back to our cars and partially in the parking lot.\u00a0 No major announcements but prayers for Lemming&#8217;s sister-in-law, Goofy&#8217;s mother-in-law, TPS&#8217; upcoming move to Charlotte (late October?), and those affected by Dorian.\u00a0 YHC took us out.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Not too much mumblechatter or complaining.<\/li>\n<li>Tunes were complements of free Spotify and included one ad.\u00a0 Also included The Who, Al Greene, The Black Crowes, The Gap Band, and Meatloaf.\u00a0\u00a0 Maybe another one or two.<\/li>\n<li>It turns out the moderately wide age range (37 to 63?) encompassed all pax that were familiar with &#8220;Paradise by the Dashboard Light&#8221; or at least its story.<\/li>\n<li>Great to see Bluto back &#8212; only limited modification which is impressive because there were a lot of hip, leg, and core movements.<\/li>\n<li>YHC admitted to never having done some of the called KB exercises but saw them on a google search.\u00a0 Lemming (and possibly other pax) quickly thought I was watching a video but YHC was adamant that I saw static drawings of female diagrams performing the movements.<\/li>\n<li>The Singing Cowboy is going fishing in Maine.\u00a0 He doesn&#8217;t know where or even what airport he is flying into.\u00a0 Other Pax encouraged him to get out his dot matrix printer and print out his paper ticket and read it.<\/li>\n<li>Many thanks to the Pax for hauling butt around the circle.\u00a0 We did 28 exercises\/laps in about 38 minutes, so folks were running pretty hard, if for no other reason than to keep the other six pax from spending more than 90 seconds on each exercise.<\/li>\n<\/ul>\n<p>Thanks for the keys, TSC.\u00a0 This format of workout always kicks my butt.\u00a0 Great stuff with a great group of guys.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The THANG: Warm-up walk with weights and any other gear the 1\/4 mile from tennis courts to main school entrance by circle.\u00a0 Warm-up mosey around circle with high knees, butt kickers, karaoke facing in, then out, and jog back to start. The entire workout comprises one person running around circle while the rest do an [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113,1],"tags":[],"class_list":["post-10073","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations","category-uncategorized"],"acf":{"q":"Burlap","date":"04 Sept 2019","pax":"The Singing Cowboy, Lemming, Manscape (WD), Wobegon, Bluto, TPS (WB), Burlap (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10073","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10073"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10073\/revisions"}],"predecessor-version":[{"id":10082,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10073\/revisions\/10082"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}