{"id":16032,"date":"2021-05-26T12:08:32","date_gmt":"2021-05-26T16:08:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16032"},"modified":"2021-05-26T12:08:32","modified_gmt":"2021-05-26T16:08:32","slug":"being-positive-while-doing-some-negative-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/being-positive-while-doing-some-negative-at-bnw\/","title":{"rendered":"Being positive while doing some negative at BnW"},"content":{"rendered":"

Always good times when leading at the premier kettlebell workout. A finer group of pax cannot be found.\u00a0 So, with such an esteemed gathering guaranteed, YHC decided to dust off some personal “favorites” to share.\u00a0 Closer, Atrophy, and YHC got in a lovely pre-beatdown ruck, which mostly consisted of YHC rambling nonstop and the other two being too kind to interrupt.<\/p>\n

The air was thick with both anticipation and moisture, the previous evening’s impromptu shower added a nice “layer” to the gloom.\u00a0 (And almost added a couple inches of water to Data’s droptop)<\/p>\n

In a previous life, YHC was known to lift weights, if you can believe it, indoors.\u00a0 Yes, it’s shocking, but true.\u00a0 No masks, equipment was shared and if you were lucky, the knuckledragger before you wiped his head sweat off the bench before you got on it.\u00a0 It’s a miracle we got out alive.\u00a0 But in those crazy and sad times pre-F3, YHC learned that doing “negative” reps or slow count if you will, was productive.\u00a0 (or it was at least a way to change up the monotony of a workout and sell magazines with pictures of people that YHC will never look like.\u00a0 Combine that wacky thought and an homage to our brother Goofy and his ill created “gut busters” and you got yourselves a party!<\/p>\n

Oh, and since the workout was “negative,” YHC wanted make sure the pax were properly encouraged with positive songs!\u00a0 Some were definitely a hit.<\/p>\n

Warm-o-rama<\/b><\/div>\n
SSH<\/div>\n
IW<\/div>\n
Copperhead Squats<\/div>\n
Tempo Merkin<\/div>\n
Overhead Clap<\/div>\n
Parker Peter<\/div>\n
Mosey lap<\/div>\n
<\/div>\n
The Thang<\/b><\/div>\n
4 Count down x 12<\/div>\n
Pullover (it’s a cardigan, but thanks for noticing)<\/div>\n
Skull Crusher<\/div>\n
Chest Press<\/div>\n
<\/div>\n
Lung Buster x 3 – sprint to a designated spot and back within<\/div>\n
<\/div>\n
4 Count down x 12<\/div>\n
Goblet Squat<\/div>\n
Raised leg lunge – L<\/div>\n
Raised Leg Lung – R<\/div>\n
<\/div>\n
Lung Buster x 3<\/div>\n
<\/div>\n
Kettlebell Swing x 30<\/div>\n
Push Press – L x 15<\/div>\n
Push Press – R x 15<\/div>\n
<\/div>\n
Lung Buster x 3<\/div>\n
<\/div>\n
Pax cycled through these three exercise sets 3-4 times.\u00a0 The Q opted to #Omaha and not run after each set occasionally (mostly to avoid spilling merlot)<\/div>\n
<\/div>\n
Mary<\/strong><\/div>\n
Mutton Crunch<\/div>\n
Peter Parker<\/div>\n
Plank<\/div>\n
<\/div>\n
The positive hits:<\/div>\n
Walking on Sunshine – Katrina and the Waves<\/div>\n
Stronger – Kelly Clarkson<\/div>\n
Fight Song – Rachel Platten<\/div>\n
Lovely Day – Bill Withers<\/div>\n
I Gotta Feeling – BEP’s<\/div>\n
Dog Days are Over – Florence and the Machine<\/div>\n
Beautiful Day – U2<\/div>\n
On Top of the World – Imagine Dragons<\/div>\n
Best Day of My Life – American Authors<\/div>\n
Brave – Sara Bareilles<\/div>\n
Roar – Katy Perry<\/div>\n
I Will Survive – Cake<\/div>\n
<\/div>\n
NMM<\/strong><\/div>\n
    \n
  • YHC had the tunes cranked up so all could enjoy, so hearing of MC was slightly diminished, possibly altered<\/li>\n
  • Bluto likes gutbusters<\/li>\n
  • Schultzie really wanted Rush played (to cover up his secret love of Kelly Clarkson)<\/li>\n
  • Pax weren’t very enthusiastic in shouting out their portion of the cadence, so can’t always say we did the “correct” # of exercises<\/li>\n
  • Lace and Sweet Tea misunderstood when YHC said to run to “that sign” and come back, that YHC meant “that sign” right there.\u00a0 Somehow they were still able to run a half mile and back in :30 seconds\u00a0 #beastmode<\/li>\n
  • Zuckerberg was later than usual<\/li>\n
  • Manscape made fun of Sassy’s shirt<\/li>\n
  • Balco appreciated the Ultimate Runner training the Q snuck in this morning<\/li>\n
  • No hamstrings were pulled<\/li>\n
  • Atrophy’s #shmedium shirts look good on his 185 lb frame<\/li>\n
  • Rosetta keeps posting, he’s ready to Q<\/li>\n<\/ul>\n

    Prayers<\/strong><\/p>\n

      \n
    • Starfish’s folks – he’s still in Ok caring for them and figuring out how to move them here<\/li>\n
    • Cancer sucks – impacting a variety of families – coworker of Schultzie, the Murph family, and others<\/li>\n<\/ul>\n

      Thanks for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"

      Always good times when leading at the premier kettlebell workout. A finer group of pax cannot be found.\u00a0 So, with such an esteemed gathering guaranteed, YHC decided to dust off some personal “favorites” to share.\u00a0 Closer, Atrophy, and YHC got in a lovely pre-beatdown ruck, which mostly consisted of YHC rambling nonstop and the other […]<\/p>\n","protected":false},"author":113,"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-16032","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BAM","date":"05\/26\/21","pax":"Sgt Schultz, Balco, Bluto, Interference, Winklevoss, Data, Lace, Rosetta, Lemming, Manscape(WD), Sassy, Sweet T, Atrophy, Closer, Woodpecker(WB), Zucky, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16032","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16032"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16032\/revisions"}],"predecessor-version":[{"id":16034,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16032\/revisions\/16034"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16032"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16032"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16032"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}