{"id":12447,"date":"2020-06-24T06:48:15","date_gmt":"2020-06-24T10:48:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12447"},"modified":"2020-06-24T06:54:15","modified_gmt":"2020-06-24T10:54:15","slug":"bears-and-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/bears-and-whistles\/","title":{"rendered":"Bears and Whistles"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s been just over 2 years since YHC Qd at BnW. A little less since my last post. Super excited to return, hoping to leave the PAX content with another 2 year gap?<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warmup<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Side Straddle Hop x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 Shoulders x 12 IC each<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bears and Whistles<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform the following exercise groupings, run to Food Lion and backafter first and second sets, then BELL CRAWL (Bear Crawls moving kettle bell with alternating hands) from Parking lines and back after third.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group 1<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squats x 12<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Left Curls x 12<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Right Curls x 12<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group 2<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Left Leg Lunge (w\/weight in right hand) x 12<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Right Arm Clean Press\u00a0 x 12<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group 3<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Right Leg Lunge (w\/weight in right hand) x 12<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Left Arm Clean and Press x 12<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Group 4<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kettlebell Swings<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Left Arm Bent Over Rows<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Right Arm Bent Over Rows<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The Thistle x 15 Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 15 OYO<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bevo going on a 10 hour road trip with the family and prayers for their sanity and safe travel.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tigger for patience and understanding during his wife\u2019s last weeks of pregnancy, and in the months after their baby girl arrives.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Near #Qfail with lack of a speaker, but the iPhone got it done\u2026 it was better than Turnovers speaker at Flatline yesterday at least!<\/span><\/li>\n<li>YHC was proud of the name \u201cBell Crawl\u201d, but it seemed to go over the PAX heads this morning, \u00a0as they didn\u2019t seem excited at all by the name???<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bueller\u2019s brother in law who is getting married, and for his wife\u2019s uncle who was sentenced to 6 months prison time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up prayer requests and accidentally called Bueller Red Eye\u2026 \u201cGod knows\u201d he said. It was cool how the sun came out to shine on us during the prayer.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The fireworks tent derailed YHCs loop plans for the run\u2026 but running towards Food Lion employees waiting to go into work before 0600 was fun.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1.3 miles of fun, and lots of sweat spilled.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC missed B&amp;W! Was sad to see Cobra missing, but he has YHC blocked onTwitter for some reason so I can&#8217;t tag him to say that.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tigger\u2019s insulin pump kept beeping and he said he hoped we knew what to do if he passed out. We got you, bud.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to see Lemming, it had been a while. We\u2019re both starting at the screen for work too much these days.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Singing Cowboy enacted through \u201cfirst two runners have to sprint rule\u201d for which YHC only had privilege to race him once.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bevo got too far ahead at one point and ran to Food Lion instead of Bear Crawling by accident(?), YHC enjoyed making him come back. He took it all in stride.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bueller is not a Red Eye\u2026 pet peeve of YHCs is calling someone the wrong name. Glad to see Bueller and talk some during the beatdown, right up until the realization YHC had been calling him the wrong name all morning.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our War Daddy, Manscape, was in top shape this morning, showing us all how to get it done when we grow up. #Respect<\/span><\/li>\n<\/ul>\n<p>Thanks for the honor to lead such fine men this morning, Singing Cowboy! \u00a0Your leadership as Site Q and within F3WS is much appreciated!<\/p>\n<p>Until next time,<\/p>\n<p>VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; It\u2019s been just over 2 years since YHC Qd at BnW. A little less since my last post. Super excited to return, hoping to leave the PAX content with another 2 year gap? &nbsp; Warmup Side Straddle Hop x 12 IC Abe Vigoda x 12 IC 5 Shoulders x 12 IC each &nbsp; The [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[102],"class_list":["post-12447","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"06\/24\/2020","pax":"Bueller?, Bevo, Lemming, Singing Cowboy, Tigger (WB), Manscape (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12447","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12447"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12447\/revisions"}],"predecessor-version":[{"id":12449,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12447\/revisions\/12449"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}