Greenbrier Farm hosted the latest edition of Bells and Whistles this Wednesday.\u00a0 A PAX of 18 had some steam to burn off after having watched the “debate” the night before.\u00a0 Despite a little rain on Tuesday night, things were cool and dry by the 0530 bell.<\/p>\n
Warmup began in plank position.\u00a0 Van Gogh insisted on hearing the Mission Statement.\u00a0 he must’ve forgotten what the mission of F3 was.\u00a0 Warm-up was extended and featured Nolan Ryans, Tempo Merkins, Whirlies + clap, Abe Vigoda, IST, SSH, Squats, Running with Scissors, Arm Swirly Forward and Backward, Jack Reachers, and Moroccan Night Clubs.<\/p>\n
The THANG was a 3-man grinder with workout areas spaced out by about 50-75 yards.\u00a0 Generally, folks got about 45 seconds per exercise before it was time to run to the next station.\u00a0 We did all of the usual stuff with a focus on shoulders and core.<\/p>\n
NMM:<\/p>\n
There is a buzz on the Farm\u00a0 about these workouts.\u00a0 Just this morning, a neighbor asked me for more information about “what the hell we were doing down there”\u00a0 \u00a0I told him we were down there every Wednesday morning, so now we can never move the workout again for fear that he’ll miss us.<\/p>\n
YHC thought that everybody knew what a 3 man grinder was.\u00a0 Didn’t really think I even needed to explain it.\u00a0 YHC overestimated the PAX<\/p>\n
Burlap threw an underhanded compliment at me – “This music is way better than the music at your last workout (when I did a Beastie Boys theme)”. YHC had a little Paul Revere saved up his sleeve to close it out.\u00a0 You’re welcome, Burlap!<\/p>\n
It’s good to count BALCO and Organ Grinder among “the regulars” at BnW these days<\/p>\n
Poncho didn’t come, but he was well represented by the speaker he let me borrow, which performed admirably.<\/p>\n
Glad Van Gogh made the trip up north to mix it up with the F3SoVa PAX.<\/p>\n
BnW returns to the GBF parking lot next Wednesday with Lemming on Q – be there!<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Greenbrier Farm hosted the latest edition of Bells and Whistles this Wednesday.\u00a0 A PAX of 18 had some steam to burn off after having watched the “debate” the night before.\u00a0 Despite a little rain on Tuesday night, things were cool and dry by the 0530 bell. Warmup began in plank position.\u00a0 Van Gogh insisted on […]<\/p>\n","protected":false},"author":231,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-13367","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Interference","date":"9\/30\/2020","pax":"Manscape, Toe Tag, Lemming, Zuck, Cobra, Balco, Bluto, Wink, Air Bag, Tigger, Data, THE Singing Cowboy, Closer, Organ Grinder, Van Gogh, Burlap, Interference, BAM"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13367","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\/231"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13367"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13367\/revisions"}],"predecessor-version":[{"id":13370,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13367\/revisions\/13370"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}