{"id":14689,"date":"2021-01-27T14:59:19","date_gmt":"2021-01-27T18:59:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14689"},"modified":"2021-04-29T09:30:19","modified_gmt":"2021-04-29T13:30:19","slug":"a-dozen-good-eggs-got-the-blood-pumping-at-bw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/a-dozen-good-eggs-got-the-blood-pumping-at-bw\/","title":{"rendered":"A dozen good eggs got the blood pumping at B&W"},"content":{"rendered":"

When YHC arose from slumber (before the alarm, mind you), the first thing I checked was the weather… “41 and Rain Showers” suggested the app.\u00a0 That was not what I expected – certainly not what I wanted to see.\u00a0 I stayed in bed for a few minutes, looking at the ceiling, slightly frustrated that @TheSingingCowboy had talked me into Q’ing on a rainy day.\u00a0 Despite popular belief, YHC has been known to melt in the rain.\u00a0 I was worried.\u00a0 Nonetheless, I rolled out of bed and began getting mentally prepared for leading such a fine group of men – and Lemming too.<\/p>\n

YHC rolled into the AO about 15 minutes early – something far from the norm for me.\u00a0 Enough time to finalize the workout and perform a sound-check.\u00a0 The lot had a handful of cars but no bodies… the Ruckers were rucking.\u00a0 As 0530 approached, a few more cars rolled in, but YHC clearly does not attract the same crowd as @Starfish or @Data.\u00a0 Maybe folks saw the forecasted rain and they too worry about melting.\u00a0 Maybe they were scared.\u00a0 Maybe they had better things to do.\u00a0 All in all, there were a dozen pax ready to get their blood bumping.\u00a0 A dozen hard-working pax eager to work.\u00a0 Oh… and there was no rain.\u00a0 My fear of melting subsided.\u00a0 And subsequently I turned on some tunes, and started to get pumped up.\u00a0 Heck yeah.<\/p>\n

The workout itself was mostly recycled from a previous workout – with some minor modifications, including an “Omaha” mid-workout.\u00a0 The intent was to get the blood pumping early and often.\u00a0 Based on feedback, I believe it was successful.<\/p>\n

It all went down something like this…<\/em><\/p>\n

WORKOUT<\/strong><\/h2>\n

Warm-o-Rama<\/strong> (all IC, unless designated as OYO)<\/h3>\n
    \n
  • SSH x20<\/li>\n
  • Merkins x15<\/li>\n
  • Imperial Walkers x15<\/li>\n
  • Peter Parkers x15<\/li>\n
  • Whirlies w\/ Clap x12<\/li>\n
  • Parker Peters x15\u00a0 (hold it…)<\/li>\n
  • Merkins x8\u00a0 (hold it…)<\/li>\n
  • Mtn Climbers x15\u00a0 (hold it…)<\/li>\n
  • Wide Merkins x10 (hold it…)<\/li>\n
  • Plank Jacks x15 (hold it…)<\/li>\n
  • Mtn Climbers x15 (hold it…!!!)<\/li>\n
  • Lower to 6 inches… (10 count) (Recover)<\/li>\n
  • Burpees – 5 OYO<\/li>\n<\/ul>\n

    Dynamic Warm-Up<\/strong><\/h3>\n
      \n
    • High Knees (down); Butt-Kickers (back)<\/li>\n
    • Apollo Creed (down and back)<\/li>\n
    • Karaoke (down and back)<\/li>\n
    • Back Pedal (down and back)<\/li>\n
    • Power Skip (down); Bounds (back)<\/li>\n<\/ul>\n

      Workout \/ Tabata’esque<\/strong> – 24 seconds on; 10 seconds off; each exercise 4 times per round<\/h3>\n
        \n
      • Round 1 – Skull Crushers & Star (or Squat) Jumps (x4 each)<\/li>\n
      • Round 2 – Overhead Press & Mountain Climbers (x4 each)<\/li>\n<\/ul>\n

        \u00a0Bear-Crawl (down); Crawl-Bear (back)<\/em><\/p>\n

          \n
        • Round 3 – Deadlifts & Burpees (x4 each)<\/li>\n
        • Round 4 – Curls & Plank Jacks (x4 each)<\/li>\n<\/ul>\n

          \u00a0 \u00a0Broad Jump (down); Lunge Walk (back)<\/em><\/p>\n

            \n
          • Round 5 – Rows & Mike Tysons (x4 each)<\/li>\n
          • Round 6 – Goblet Squats and KB Swings (initially Merkins, but Omaha’d) (x4 each)<\/li>\n<\/ul>\n

             <\/p>\n

              \n
            • Round 7 – KB Snatch & Gut-Busters (Teapots) (x2 each – ran out of time)<\/li>\n<\/ul>\n

               <\/p>\n

                \n
              • FIN<\/em><\/li>\n<\/ul>\n

                COT<\/strong><\/h2>\n
                  \n
                • Prayers for Singing Cowboy’s MIL (Shirley) and for Tigger’s BIL’s family.\u00a0 Thanks given for F3 and prayers that we continue to use it to hold each other accountable not only in our efforts to get physically fit, but moreso to ensure we’re being the best men that we can be.<\/li>\n<\/ul>\n

                  NMM\/Mumblechatter<\/strong><\/h2>\n
                    \n
                  • It is always an honor to lead.\u00a0 The pax worked hard today.\u00a0 I hope everyone feels they got their money’s worth.\u00a0 Thankful to the @TheSingingCowboy for the keys!<\/li>\n
                  • To be honest, being near the speaker, YHC could not hear if people were complaining, rejoicing, or whatever.\u00a0 Pretty sure there were a few groans but also sighs of approval when YHC Omaha’d the merkins to KB swings.\u00a0 And @BAM wasn’t present – king of mumblechatter – so there’s that.\u00a0 Where was @BAM?<\/li>\n
                  • YHC is also wondering where @Winklevoss and @Poncho were.\u00a0 They may have gotten lost.\u00a0 The 200 feet trip from front-door to AO is undoubtedly precarious.\u00a0 Someone check on them.\u00a0 (You’ll likely find @Poncho on his Peloton)<\/li>\n
                  • A handful of guys got a nice ruck in before the workout.\u00a0 T-claps to those guys!<\/li>\n
                  • @Lace had to leave early to relieve @ToeTag at work.\u00a0 Thankful for all our docs!<\/li>\n<\/ul>\n

                    ANNOUNCEMENTS<\/strong><\/h2>\n
                      \n
                    • @Closer has Q @ new workout – #DoubleDutch this Thursday @ First Pres (this week) .\u00a0 Bring your jump-rope and a mat!<\/li>\n
                    • @Tigger Q’ing #IronThrone next Monday<\/li>\n
                    • @Bueller? as the Q for #BnW next week<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                      When YHC arose from slumber (before the alarm, mind you), the first thing I checked was the weather… “41 and Rain Showers” suggested the app.\u00a0 That was not what I expected – certainly not what I wanted to see.\u00a0 I stayed in bed for a few minutes, looking at the ceiling, slightly frustrated that @TheSingingCowboy […]<\/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],"tags":[],"class_list":["post-14689","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Zuckerberg","date":"01\/27\/2021","pax":"Tigger (WB); Lemming; AirBag; Interference; The Singing Cowboy; Balco; Lace; Closer; Data; Bluto; Manscape (WD); Zuckerberg (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14689","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=14689"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14689\/revisions"}],"predecessor-version":[{"id":14706,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14689\/revisions\/14706"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}