Having expanded the list of AOs that YHC posts to is tough.\u00a0 Normally a regular at Mayhem, last week YHC made the trek to B&W.\u00a0 Manscape reminded the pax how great a KB workout can be.<\/p>\n
<\/p>\n
When Singing Cowboy mentioned that he needed Qs, a seed was planted.\u00a0 Then, last week, Singing Cowboy was gracious enough to help YHC with a light fixture.\u00a0 What better way to repay his kindness than by Qing.\u00a0 Thus, it was done.<\/p>\n
<\/p>\n
Over the past few months (years, decades??) of the current safer at home time, YHC has been supplementing my F3 workouts by working with a personal trainer.\u00a0 Many of the aspects of today’s beatdown are attributable to my PT.<\/p>\n
<\/p>\n
This being B&W, music was a necessity.\u00a0 Recently, YHC was reminded how much I like Iron Maiden.\u00a0 Thus a nice selection of tunes was put together.<\/p>\n
<\/p>\n
Today’s format was simple….Tabata.\u00a0 45 seconds on, 15 seconds rest.\u00a0 45 exercises, broken into 3 “groups”:\u00a0 KB exercises, core exercises, cardio exercises.<\/p>\n
<\/p>\n
YHC estimated that I would burn 550-660 calories.\u00a0 Let’s see how it went:<\/p>\n
<\/p>\n
Curls (KB)<\/p>\n
LBCs<\/p>\n
SSH<\/p>\n
OHP (KB)<\/p>\n
Freddie Mercs<\/p>\n
Running with Scissors<\/p>\n
R arm bent over row (KB)<\/p>\n
Low Flutter<\/p>\n
Fast Feet<\/p>\n
L arm bent over row (KB)<\/p>\n
Low Dolly<\/p>\n
High Knees<\/p>\n
Dead lift (KB)<\/p>\n
Penguin Crunch<\/p>\n
Butt Kickers<\/p>\n
Goblet Squat (KB)<\/p>\n
H2H<\/p>\n
Apollo Ono<\/p>\n
Halo (KB)<\/p>\n
Mutton Crunch R<\/p>\n
Plank Jacks<\/p>\n
Upright Row (KB)<\/p>\n
Mutton Crunch L<\/p>\n
Mountain Climbers<\/p>\n
Skull Crushers (KB)<\/p>\n
WWII situps<\/p>\n
IST<\/p>\n
KB Swings (KB)<\/p>\n
Rosalitas<\/p>\n
Spamalots R<\/p>\n
R arm chest press (KB)<\/p>\n
Big O<\/p>\n
Spamalots L<\/p>\n
L arm chest press (KB)<\/p>\n
Peter Parkers<\/p>\n
Jump Squats<\/p>\n
Sumo Squats (KB)<\/p>\n
Parker Peters<\/p>\n
Jump Rope<\/p>\n
R leg lunge (KB)<\/p>\n
Plank<\/p>\n
Seal Jacks<\/p>\n
L leg lunge (KB)<\/p>\n
American Hammer<\/p>\n
Mt. Everest<\/p>\n
<\/p>\n
Done.<\/p>\n
<\/p>\n
NMM<\/p>\n
As noted by the Pax, no warm up.\u00a0 Plenty of time to warm up during the beatdown.<\/p>\n
Not all Pax correctly identified the great Iron Maiden….kids these days….sheesh<\/p>\n
BMOC pointed out that YHC may have left my car on.\u00a0 Not sure how it works.<\/p>\n
Katniss seemed disappointed that there was no running.\u00a0 About a quarter mile traveled, per my watch.<\/p>\n
Another WeFoCo pax – Harden was present!\u00a0 Thanks!!<\/p>\n
Airbag was back as well!\u00a0 Time to Q.<\/p>\n
Prediction was 100 spot on.\u00a0 573 calories burned.\u00a0 Smokin’<\/p>\n
<\/p>\n
Announcements – none<\/p>\n
Prayer requests – Friend of Starfish just passed away at the age of 50.<\/p>\n
<\/p>\n
YHC took us out, giving thanks for the day and the opportunity.<\/p>\n
<\/p>\n
Thanks Cowboy!\u00a0 Will do it again, real soon.<\/p>\n
<\/p>\n
OH, here is the playlist:<\/p>\n
Fear of the Dark<\/p>\n
The Wicker Man<\/p>\n
The Trooper<\/p>\n
Can I Play with Madness<\/p>\n
Wrathchild<\/p>\n
Run to the Hills<\/p>\n
The Clairvoyant<\/p>\n
Aces High<\/p>\n
Wasted Years<\/p>\n
The Number of the Beast<\/p>\n
<\/p>\n
-Spamalot<\/p>\n
#wearamask<\/p>\n
#spamtan<\/p>\n","protected":false},"excerpt":{"rendered":"
Having expanded the list of AOs that YHC posts to is tough.\u00a0 Normally a regular at Mayhem, last week YHC made the trek to B&W.\u00a0 Manscape reminded the pax how great a KB workout can be. When Singing Cowboy mentioned that he needed Qs, a seed was planted.\u00a0 Then, last week, Singing Cowboy was […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-12635","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Spamalot","date":"07\/22\/20","pax":"Singing Cowboy, TPS, Harden, Airbag, Winklevoss, Interference, Bluto, Katniss (WB) , Lemming, Rooney, BMOC, Starfish, Manscape (WD), Data, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12635","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12635"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12635\/revisions"}],"predecessor-version":[{"id":12636,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12635\/revisions\/12636"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}