{"id":12718,"date":"2020-08-05T13:00:53","date_gmt":"2020-08-05T17:00:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12718"},"modified":"2020-08-05T13:03:31","modified_gmt":"2020-08-05T17:03:31","slug":"12718-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/12718-2\/","title":{"rendered":"BnW 8\/5\/20"},"content":{"rendered":"

Now here’s a little story, I got to tell<\/em><\/p>\n

About sixteen PAX that you know so well<\/em><\/p>\n

It started way back at five-thirty<\/em><\/p>\n

With Zuckerburg, Burlap, and Spi-coli<\/em><\/p>\n

 <\/p>\n

Sixteen of the illenest PAX in F3WS (and F3SoVA) posted for this week’s edition of #BellsNWhistles.\u00a0 It happened to be the birthday of Adam Yauch (aka MCA of the Beastie Boys), which was a great excuse to start our day with some rowdy, off-color, hip-hop music.<\/p>\n

When YHC showed up, everything was going as planned.\u00a0 It was hot and humid, as expected.\u00a0 The PAX were showing up in droves, as expected.\u00a0 And my speakers – tested out in my driveway – were already rocking the tunes.\u00a0 Then, as I started to grab my globes and bell, the speakers decided to go on strike for the next 45 minutes.\u00a0 So, music that is meant to be enjoyed LOUD was barely audible as it played over my phone to a very wide circle of PAX.\u00a0 #cobains<\/p>\n

THANG:<\/p>\n

Eight Beastie songs, three exercises per song. Do 15 reps of exercise A, 15 reps of exercise B, and 15 reps of exercise C.\u00a0 Keep rotating through exercises A, B, C until song is finished.<\/p>\n

Between each song, pax took either a short or long lap around the parking lot at an intensity specified by the Q.<\/p>\n

Exercises were:<\/p>\n

Merkins, Curls, American Hammer (MCA)<\/p>\n

Brass Monkey Humpers, KB Swings, Halo<\/p>\n

Split Squat L, Split Squat R, Skull Crusher<\/p>\n

Press Right, Press Left, Goblet Squat<\/p>\n

Renegade Row R, Renegade Row L, Pullover<\/p>\n

Peter Parker, Bent Over Row L, Bent Over Row R<\/p>\n

Jack Reacher, OH clap, MNC<\/p>\n

Low Flutter, Freddie Merc, Windshield Wipers (Counted as Mary)<\/p>\n

Finish with 1-minute plank<\/p>\n

NMM:<\/p>\n