Tigger was originally on the calendar to Q BNW on 4\/7, but injury or travel or some other excuse opened the opportunity for YHC to step up to Q.\u00a0 Despite Tigger not being there in person the goal was for the PAX to despise his presence.\u00a0 This was accomplished by the secret song in the playlist.\u00a0 At 3 random points Tigger’s song came on and all PAX had to perform Burpees.\u00a0 30 secs, 30 secs and 60 secs of Burpees are terrible.<\/p>\n
<\/p>\n
The Thang:<\/p>\n
Follow the cardboard 10 reps each
\nSquats
\nMerkins
\nSwings
\nBent over row
\nCurls
\nMountain Climbers
\nFigure 8
\nLBC
\nRun 1 lap and repeat cardboard<\/p>\n
After about 20 minutes the cardboard was flipped for variety<\/p>\n
15 reps each
\nAmerican Hammer
\nPenguin Crunch
\nOverhead Press
\nIST
\nLunges
\nDead Lift
\nRun 1 lap<\/p>\n
5 minutes of Mary
\nAlternate Knee Touches
\nHeals to Heaven
\nMutton Crunch L and R
\nPlank
\nWWII<\/p>\n
FIN<\/p>\n
BNW 4\/7 Playlist
\nhttps:\/\/music.amazon.com\/user-playlists\/4f8e89a613fe4fb589708cd26275d224sune?ref=dm_sh_Y9LEl62F7NeFMDxcJMgUxFBSI<\/p>\n
COT
\nYHC took us out thanking God for the PAX.\u00a0 Thankful for Lace’s shoulder healing.\u00a0 Prayed that we can live in God’s love, grace, truth, peace and justice.<\/p>\n
NMM
\nSpring Break made for a smaller then usual turnout, but it was great to put in work with a strong PAX of 8.]<\/p>\n
BAM, TSC and YHC enjoyed a 2 mile Ruck to warm up around the farm.\u00a0 4:45am is stupid early, but this has become a favorite time of the week.<\/p>\n
Lace and Poncho were out front leading as per usual.\u00a0 Although BAM had to keep Poncho honest near the end.<\/p>\n
Sweet Tea likes Burpees so much that he added in extra.<\/p>\n
It was a please to Q and spend time with all of you fine gentlemen!<\/p>\n","protected":false},"excerpt":{"rendered":"
Tigger was originally on the calendar to Q BNW on 4\/7, but injury or travel or some other excuse opened the opportunity for YHC to step up to Q.\u00a0 Despite Tigger not being there in person the goal was for the PAX to despise his presence.\u00a0 This was accomplished by the secret song in the […]<\/p>\n","protected":false},"author":202,"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-15468","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Closer","date":"4\/7\/2021","pax":"The Singing Cowboy, BAM, Sweet Tea, Manscape, Organ Grinder, Lace, Poncho, Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15468","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15468"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15468\/revisions"}],"predecessor-version":[{"id":15602,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15468\/revisions\/15602"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}