{"id":12265,"date":"2020-06-03T08:26:41","date_gmt":"2020-06-03T12:26:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12265"},"modified":"2020-06-03T08:27:16","modified_gmt":"2020-06-03T12:27:16","slug":"bnw-goes-to-food-lion","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/bnw-goes-to-food-lion\/","title":{"rendered":"BNW goes to Food Lion"},"content":{"rendered":"

The address changed and the PAX came. Still not certain if we got 17 because they wanted to workout or if they were just trying to get into Food Lion early to get TP, groceries and libations. Glad to have such a large group.<\/p>\n

 <\/p>\n

Warm-O-Rama<\/span><\/p>\n

We warmed up very SLOW with an awkward feeling slow cadence.\u00a0<\/span><\/div>\n
SSH<\/span><\/div>\n
IST<\/span><\/div>\n
ABE<\/span><\/div>\n
Merkin\u00a0<\/span><\/div>\n
Whirley<\/div>\n
Freddie Mercury<\/span><\/div>\n
\u00a0<\/span><\/div>\n
The Thang<\/span><\/div>\n
BELLS and WHISTLES Tabata 20 seconds on 10 seconds off\u00a0<\/span><\/div>\n
\n
<\/div>\n
C<\/span>urls and Walking Plank<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Swings and Am Ham<\/span><\/div>\n<\/div>\n
\u00a0<\/span><\/div>\n
Run to the curb and back<\/div>\n
<\/div>\n
\n
Rows and Figure 8<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Squats and Low Flutter<\/span><\/div>\n<\/div>\n
\u00a0<\/span><\/div>\n
Run to the curb and back<\/div>\n
<\/div>\n
\n
Deadlift and High Knees<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Seal Claps and Skull Crushers<\/span><\/div>\n
\u00a0<\/span><\/div>\n
Lunges and Plank<\/span><\/div>\n<\/div>\n
<\/div>\n
Run to the curb and back x 2<\/div>\n
<\/div>\n
Mary<\/div>\n
Slow Merkin x 5<\/div>\n
LBC x 30<\/div>\n
Heals to Heaven x 15<\/div>\n
Mutton Crunch 10 each side<\/div>\n
Plank 30 seconds<\/div>\n
<\/div>\n
FIN<\/div>\n
<\/div>\n
Great group this morning. The soundtrack was all black artists.\u00a0 Now is an important time to listen to others and here from black and brown voices.<\/div>\n
<\/div>\n
COT<\/div>\n
Thanked God for teaching us and filling us with Peace, Love, Justice, Mercy and Truth as image bearers of Christ. Prayed for health with Covid-19 effecting our country and the world. Prayed for safety and change during the protests and riots. Prayed that God would guide our hearts and feet today.<\/div>\n
<\/div>\n
Disclaimer – I hope I wasn’t too preachy this morning. My heart has been heavy with the racial tension, violence and the systems that have created this. I hope that with prayer and action new solutions can be found to create systems that bring peace and justice for all.<\/div>\n
<\/div>\n
Tunes<\/div>\n
Check out my playlist on Amazon Music: Bnw 6\/2\/20
\nhttps:\/\/music.amazon.com\/user-playlists\/3321720f648847e2acf6d8870db5209csune?ref=dm_sh_hmCtsrPFrx58itTZr5arlSNzy<\/div>\n
<\/div>\n
NMM<\/div>\n
Virtual Happy Hour tonight<\/div>\n
<\/div>\n
Cobra was afraid I wouldn’t bring it this morning so he showed up early for some EC work with his jump rope<\/div>\n
<\/div>\n
T Claps to TSC for continuing to show up early for EC runs even when I fartsack like last week<\/div>\n
<\/div>\n
Zuck arrived with 1 minute to spare. He likes the new location.<\/div>\n
<\/div>\n
BAM really enjoyed the slow cadence. Calls of time waisting came early and often.<\/div>\n
<\/div>\n
Manscape and TPS were mouthing off as per usual<\/div>\n
<\/div>\n
Pancho almost left after seeing a jump rope.<\/div>\n
<\/div>\n
Burlap questioned if we hit a record number, which lead to talk of Tuco, Phil Collins and Disney Princesses. All BNW staples.<\/div>\n
<\/div>\n
Strong work by all this morning!\u00a0 It was an honor to spend time, lift bells, get stronger and get better together.<\/div>\n
<\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

The address changed and the PAX came. Still not certain if we got 17 because they wanted to workout or if they were just trying to get into Food Lion early to get TP, groceries and libations. Glad to have such a large group.   Warm-O-Rama We warmed up very SLOW with an awkward feeling […]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,1],"tags":[],"class_list":["post-12265","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-uncategorized"],"acf":{"q":"Closer","date":"6\/3\/2020","pax":"Cobra, BAM, Snyder, Tigger, TPS, Manscape, Burlap, Bluto, Sassy, Pancho, Interference, Starfish, Data, Singing Cowboy, Lemming, Zuckerberg and Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12265","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12265"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12265\/revisions"}],"predecessor-version":[{"id":12266,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12265\/revisions\/12266"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}