{"id":12798,"date":"2020-08-12T18:40:28","date_gmt":"2020-08-12T22:40:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12798"},"modified":"2020-08-12T18:45:33","modified_gmt":"2020-08-12T22:45:33","slug":"body-destroyers-for-days-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/body-destroyers-for-days-bells-whistles\/","title":{"rendered":"Body-Destroyers For Days @ Bells &amp; Whistles"},"content":{"rendered":"<p>Arriving to the gloom&#8230; It was early.\u00a0 Dark.\u00a0 Air was thick.\u00a0 The parking lot was mostly empty &#8211; other than a truck, police car, and tumbleweed.\u00a0 And the smell of something&#8230; it was just YHC and early morning gas.\u00a0 Yep, definitely broccoli for last night&#8217;s dinner.\u00a0 I digress&#8230;<\/p>\n<p>A man appeared out of nowhere at the truck.\u00a0 Where did he come from.\u00a0 Who is he?\u00a0 Clearly a cowboy&#8230; a @SingingCowboy.\u00a0 One of the first cars to pull into the Food Lion parking lot was a snazzy Mercedes.\u00a0 The driver seemed lost, but at the same time confident as he whipped it (backed it) into its space.\u00a0 YHC first thought it was @Mongoose, but then noticed, what appeared to be, a smile through the window, and quickly ruled him out.\u00a0 Then the stranger stepped out the vehicle, and to YHC&#8217;s surprise, @TheVig visited Pfafftown.\u00a0 He admitted that he had to camp down the road in order to make it on time.\u00a0 YHC was appreciative of his attendance.\u00a0 Solid.\u00a0 More and more pax followed.\u00a0 I was glad.<\/p>\n<p>YHC hadn&#8217;t Q&#8217;d in awhile, and having been out-of-town for over a month, YHC hadn&#8217;t worked out a whole lot either.\u00a0 YHC was worried about the ol&#8217; &#8220;<em>If you can&#8217;t do it, don&#8217;t Q it<\/em>&#8221; mantra.\u00a0 And like many pax before me, sometimes what you put on paper seems a lot more reasonable than what it manifests to be.\u00a0 But you know what?\u00a0 You never know until you try.\u00a0 Try, I did.<\/p>\n<p>The workout went a little somethin&#8217; somethin&#8217; like this&#8230;<\/p>\n<p><strong>Warm-o-Rama<\/strong> (all in cadence x 10 or 15 unless otherwise designated as OYO; littler recovery in between each)<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Merkins<\/li>\n<li>Imperial Walkers<\/li>\n<li>Peter Parkers<\/li>\n<li>Whirlies w\/ Clap<\/li>\n<li>Parker Peters (hold it&#8230;)<\/li>\n<li>Merkins (hold it&#8230;)<\/li>\n<li>Mtn Climbers\u00a0 (hold it&#8230;)<\/li>\n<li>Wide Merkins\u00a0 (hold it&#8230;)<\/li>\n<li>Plank Jacks\u00a0 (hold it&#8230;)<\/li>\n<li>Mtn Climbers\u00a0 (hold it&#8230;)<\/li>\n<li>6 Inches (HOLD IT!)\u2026<\/li>\n<li>Burpees (x5 OYO)<\/li>\n<\/ul>\n<p><strong>Dynamic Warm-Up<\/strong><\/p>\n<ul>\n<li>High Knees (down); Butt-Kickers (back)<\/li>\n<li>Karaoke (down and back)<\/li>\n<li>Apollo Creed (down and back)<\/li>\n<li>Back pedal (down); Power Skips (back)<\/li>\n<li>DB Drills (down and back)<\/li>\n<\/ul>\n<p><strong>TABATA<\/strong> (24 secs on, 10 secs off&#8230; 4 rounds of each set\/pair) [<em>Queue Music<\/em>]<\/p>\n<ol>\n<li>Skull Crushers<\/li>\n<li>Star Jumps (or Squat Jumps)<\/li>\n<\/ol>\n<ol>\n<li>Overhead Press (L &amp; R or Both)<\/li>\n<li>Mountain Climbers<\/li>\n<\/ol>\n<p><strong>Recover:\u00a0<\/strong> Bear Crawl (down); Crawl Bear (back)<\/p>\n<ol>\n<li>Deadlifts (one or two leg)<\/li>\n<li>Burpees (crowd pleaser)<\/li>\n<\/ol>\n<ol>\n<li>Curls (R, L, Both)<\/li>\n<li>Plank Jacks<\/li>\n<\/ol>\n<p><strong>Recover:\u00a0<\/strong> Broad Jump (down); Lunge-Walk (back)<\/p>\n<ol>\n<li>Rows (Bent-Over and\/or Upright)<\/li>\n<li>Merkins<\/li>\n<\/ol>\n<ol>\n<li>Snatch (R &amp; L)<\/li>\n<li>Goblet Squat<\/li>\n<\/ol>\n<ol>\n<li>KB Swings<\/li>\n<li>Teacups (Gut-Busters)<\/li>\n<\/ol>\n<p><em>Done!\u00a0 Fin!\u00a0 <strong>BOOM!!!<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:\u00a0<\/strong><\/p>\n<ul>\n<li>Prayers Lifted, Praise Given&#8230; to Him.\u00a0<em> Prayers especially for those about to start school&#8230; in whatever format that may be&#8230; and navigating through that.<\/em><\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Despite the advertising, there were no Body Destroyers performed.\u00a0 #FalseAdvertising<\/li>\n<li>Nobody had heard the full version of the Top Gun Anthem.\u00a0 It ain&#8217;t short.<\/li>\n<li>Overall, @Burlap loved the music<\/li>\n<li>@BAM was saying things, but YHC couldn&#8217;t hear on account of the speaker<\/li>\n<li>@Lemming was jumping really high during &#8216;star jumps&#8217; &#8211; at least from my perspective (dude has hops!)\u00a0 (@IF was jumping high too, and @Lace was likely touching stars, but I was focused on looking ahead &#8211; not in my peripheral)<\/li>\n<li>The shoulder-work during Warm-O-Rama was not well thought through (was struggling as early as Overhead Press)<\/li>\n<li>Not sure the recovery sections were too well received<\/li>\n<li>Love hearing @SingingCowboy encouraging the pax throughout a workout.\u00a0 H.I.M.!!!<\/li>\n<li>Thanks for the keys.\u00a0 Always a honor to lead, and be a part of such amazing men.<\/li>\n<\/ul>\n<p><strong>ANNOUNCEMENTS:<\/strong><\/p>\n<ul>\n<li>The Shmed &#8211; See Twitter<\/li>\n<li>IronPax Challenge &#8211; See Twitter<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Arriving to the gloom&#8230; It was early.\u00a0 Dark.\u00a0 Air was thick.\u00a0 The parking lot was mostly empty &#8211; other than a truck, police car, and tumbleweed.\u00a0 And the smell of something&#8230; it was just YHC and early morning gas.\u00a0 Yep, definitely broccoli for last night&#8217;s dinner.\u00a0 I digress&#8230; A man appeared out of nowhere at [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112,114,113],"tags":[],"class_list":["post-12798","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-core-and-strength","category-pain-stations"],"acf":{"q":"Zuckerberg","date":"8\/12\/2020","pax":"Lace, Manscape (WD), Air Bag, Starfish, Interference, Bluto, Lemming, Burlap, BAM, The Vig, TPS, Data, The Singing Cowboy, Zuckerberg (Q) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12798","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12798"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12798\/revisions"}],"predecessor-version":[{"id":12806,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12798\/revisions\/12806"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}