The morning started off with a 2.3 mile run with Burns, Greenspan, Van Gogh, Turnover and Bevo.\u00a0 Well done on the splits gents!<\/p>\n
We were then joined by Manscape, Spam, Tar Heel and Lace.<\/p>\n
Warm-a-rama<\/p>\n
Van Gogh got us started with some warming up while the Q failed to double check his speakers battery and then tried to figure out how to get his music to play through his wife’s vehicle.\u00a0 #fail<\/p>\n
The Beatdown – AKA Fight Gone Bad<\/p>\n
9 different stations:<\/p>\n
Thrusters w\/ 45lb barbell<\/p>\n
Forearm Roll-ups w\/ 5lb weight on a string<\/p>\n
Lunges w\/ 2 – 15lb DBs<\/p>\n
High Pulls w\/ 40lb KB<\/p>\n
Freddy Mercury’s<\/p>\n
Plate Snatches w\/ 35lb Plate (go from ground to overhead)<\/p>\n
Lateral Raises w\/ 2 – 10lb plates<\/p>\n
Sumo Deadlifts w\/ 53lb DB AKA “Bertha”<\/p>\n
WW2 w\/ Ab Mat<\/p>\n
<\/p>\n
Point is to complete as many reps as you can at each station.\u00a0 First round was 1 minute of work with 10 seconds of transition.\u00a0 Then we ran 3 laps around the tennis court.\u00a0 Second round was 1 minute and 45 seconds of work with 10 seconds of transition.\u00a0 Then straight into the 3rd round of 45 seconds of work with 10 seconds of transition.<\/p>\n
<\/p>\n
Finish w\/ 2 minutes of Varying Low Flutters<\/p>\n
<\/p>\n
The Chatter<\/p>\n
Well, when you have all the pax stay together,\u00a0 while facing each other, while doing something challenging and while a Tabata timer is harassing you all…people with talk.<\/p>\n
Burns = “Why do you and Drip have duchy timers?”<\/p>\n
Greenspan = “I will kip you!”\u00a0 also.. “I deserve this.”<\/p>\n
Spam = “This is not country music…the reason why I have been concerned about country music for a while.”\u00a0\u00a0 Also rapped along with Public Enemy.<\/p>\n
Van Gogh = “My favorite band of all time is Foo Fighters.”\u00a0 (and not Keith Urban)<\/p>\n
Turnover = Either moaning during the workout or signing along to Christina Aguilera.<\/p>\n
Tar Heel = During the last round “Has that timer always said ’10 seconds left?'”<\/p>\n
Man Scape = JUST MANED UP AND DIDN’T SAY MUCH.<\/p>\n
Lace = Advertising he has the Q at Bells & Whistles while lifting Bertha for his squats.<\/p>\n
<\/p>\n
<\/p>\n
There was more Chatter but these are the memorable ones for me.\u00a0 Thank you men for making F3 so enjoyable.<\/p>\n
MARCH 7th!!!\u00a0 INVITE ALL AND CONVERGE LIKE A MOTHER!!!<\/p>\n
Spam’s Son is raising money for LLS…reach out to him if you are interested.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The morning started off with a 2.3 mile run with Burns, Greenspan, Van Gogh, Turnover and Bevo.\u00a0 Well done on the splits gents! We were then joined by Manscape, Spam, Tar Heel and Lace. Warm-a-rama Van Gogh got us started with some warming up while the Q failed to double check his speakers battery and […]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11702","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo (Donny Wilson)","date":"02\/24\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11702","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11702"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11702\/revisions"}],"predecessor-version":[{"id":11704,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11702\/revisions\/11704"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}