15 Pax gathered on a crisp fall morning for some #1 hits, 3 pain stations and a healthy dose of running.\u00a0 The music was a selection #1’s from around mid-October for years stretching back 5 decades.<\/p>\n
Warm – o – Rama<\/p>\n
You typical, SSH, arm swirlies forward and back, overhead clap, IST.<\/p>\n
The Thing:<\/p>\n
3 pain stations, 10 exercises listed on 3 rather large cardboard cutouts, grouped in sets of 3, 3, 4.\u00a0 21 reps each exercise.\u00a0 After 3 exercises, the group at the station would run, and then advance to the next station.\u00a0 The Pax distributed themselves rather unevenly to each station.<\/p>\n
Station 1 – Bells.\u00a0 Bent over rows, Overhead press, skull crushers, goblet squats, elf on the shelf, kb swings, curls, pull overs, upright rows, figure eights,<\/p>\n
Station 2 – Core and Merkins. Plank jacks, merkins, mountain climbers, mike tysons, hand release merkins, alt shoulder taps, peter parkers, wide merkins, carolina dry docks, nolan ryans.<\/p>\n
Stations 3 – Abs. Box cutters, low flutter, mutton crunch, freddy mercs, LBCS, penguin crunch, American hammer, WWII sit ups, low dolly heels to heaven<\/p>\n
The twist: Every so often the Q would challenge a group at given station to name the year of the song playing.\u00a0 Failure to guess the right year sent the pax the long way up Old Pfafftown to some strategically placed cones.\u00a0 Otherwise the run was to the median and back.<\/p>\n
Cool down: Plank and the Q pretended to know how to do yoga.<\/p>\n
Songs guessed and outcome: Blind Melon, No Rain, 1993, incorrect.\u00a0 MJ, Don’t Stop Till you Get Enough, 1979, incorrect but Lemming said the right answer then changed his mind.\u00a0 Coolio, Gangster’s Paradise, 1995, correct (credit to Special)<\/p>\n
No Announcements.<\/p>\n
Prayer Requests: To those who suffer with and or succumb to addition.<\/p>\n","protected":false},"excerpt":{"rendered":"
15 Pax gathered on a crisp fall morning for some #1 hits, 3 pain stations and a healthy dose of running.\u00a0 The music was a selection #1’s from around mid-October for years stretching back 5 decades. Warm – o – Rama You typical, SSH, arm swirlies forward and back, overhead clap, IST. The Thing: 3 […]<\/p>\n","protected":false},"author":594,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[163],"class_list":["post-17488","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","tag-bnw"],"acf":{"q":"Airbag","date":"10\/20\/21","pax":"Poncho, Closer, Bluto, Interference, Balco, Crash, Ponzi, Special, Bam, D-Day, Lemming, Sweet Tea, Manscape, Lace, Airbag"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17488","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\/594"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17488"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17488\/revisions"}],"predecessor-version":[{"id":17490,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17488\/revisions\/17490"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}