20 strong gathered in the gloom at B&W for a beatdown that was sufficient.\u00a0 With YHC’s looming 55th birthday this weekend, many things were done in batches of 5.\u00a0 Here is what went down:<\/p>\n
Warm-O-Rama – <\/strong>SSH, Imperial Walker, Arm Twirly Things front and back, Whirly with the Clap<\/p>\n Warm up Run –<\/strong>\u00a0Two lines formed for an Indian Run out of the parking lot and down the Greenbrier Farm Rd – there was some shouting as the fastholes failed to follow the “Go Slow In Front” directions, but all survived the 5 minute warm up run<\/p>\n The Thang –\u00a0<\/strong>Three Pain Stations, each with 4 exercises.\u00a0 In Round 1, PAX completed 5 reps of each exercise and proceeded to the next station with the designated mode of transportation (see below).\u00a0 At the end of station 3, run out around the median at the beginning of the parking lot and back to station 3, follow directions back to station 1.<\/p>\n Each subsequent round – add 5 to the last round’s rep count.\u00a0 Most PAX got through the round of 20 reps, many were on the round of 25, and a couple crushed it to the round of 30 reps.<\/p>\n Station 1 –\u00a0<\/strong>Curls – Right Arm; Curls – Left Arm; Kettlebell Swings, American Hammer<\/p>\n Bell Crawl to Station 2 (or alternative = Lunge Walk)<\/p>\n Station 2 –\u00a0\u00a0<\/strong>Bent Over Row – Right; Bent Over Row – Left; Merkins; WWIIs<\/p>\n Bell Crawl to Station 3 (or Lunge Walk)<\/p>\n Station 3 –\u00a0<\/strong>Overhead Press; Skull Crushers; LBCs; Goblet Squat Curls (hold squat position and do two handed curls)<\/p>\n Run the loop, return to station 3 and Overhead Carry back to station 1<\/p>\n The mood was lighthearted with lots of MC, but YHC noticed a significant decrease in MC when PAX were reaching the 15, 20 and 25 rep rounds; but much work was done!\u00a0 The music was not Starfish level good, but did start with Start Me Up (Stones); finished appropriately with Closing Time (Semisonic); and some good stuff sprinkled throughout, including two awesome fight movie songs – Eye of the Tiger (Rocky 3) and You’re the Best (Karate Kid).<\/p>\n COT<\/strong><\/p>\n Prayer Requests: Prayers for the family of Airbag’s friend who died quite suddenly with a strange illness; Prayers for a peaceful transition of power in our nations capital today – special prayers for Cobra who is there.\u00a0 Prayers for a healing and reconciliation in our land.<\/p>\n Announcements: Toe Tag reminded everyone about the Nomad Jump Rope workout – tomorrow is at Leinbach Park at 5:30; Bring Your Own Rope<\/p>\n YHC took us out.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" 20 strong gathered in the gloom at B&W for a beatdown that was sufficient.\u00a0 With YHC’s looming 55th birthday this weekend, many things were done in batches of 5.\u00a0 Here is what went down: Warm-O-Rama – SSH, Imperial Walker, Arm Twirly Things front and back, Whirly with the Clap Warm up Run –\u00a0Two lines formed […]<\/p>\n","protected":false},"author":508,"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-14603","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Data","date":"1-21-21","pax":"Interference, Poncho, Zuckerberg, Organ Grinder, Closer, Balco, Bluto, Toe Tag, Singing Cowboy, Tigger, Airbag, Winklevoss, Bam, Atrophy, Starfish, Manscape, Sassy, Bueller, Lace"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14603","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14603"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14603\/revisions"}],"predecessor-version":[{"id":15772,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14603\/revisions\/15772"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}