{"id":20214,"date":"2022-09-07T12:00:56","date_gmt":"2022-09-07T16:00:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20214"},"modified":"2022-09-07T12:00:56","modified_gmt":"2022-09-07T16:00:56","slug":"calling-in-the-closers-from-the-bullpen-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/calling-in-the-closers-from-the-bullpen-bells-whistles\/","title":{"rendered":"Calling in the Closers from the Bullpen @ Bells &amp; Whistles"},"content":{"rendered":"<p>14 of the top closers in all of F3 Winston-Salem got called in from the bullpen today (even @Closer himself) at #BellsAndWhistles &#8211; and amazingly they all got the save!<\/p>\n<p>It went something like this&#8230;<\/p>\n<h3><strong>THAT THANG<\/strong><\/h3>\n<ul>\n<li>\n<h4>Warm-o-Rama (IC)<\/h4>\n<\/li>\n<\/ul>\n<p>SSH &#8211; Merkins &#8211; Peter Parkers &#8211; Imperil Walkers &#8211; Parker Peters &#8211; Abe Vigodas &#8211; Merkins &#8211; Whirlies &#8211; Mtn Climbers &#8211; Wide Merkins &#8211; HOLD IT &#8211; Plank Jacks &#8211; HOLD IT &#8211; 6 Inches &#8211; RECOVER &#8211; Burpees (x5 OYO)<\/p>\n<ul>\n<li>\n<h4>Dynamic Warmup<\/h4>\n<\/li>\n<\/ul>\n<p>High Knees (down); Butt Kickers (back); Apollo Creed (down and back); Zucky Skips (down); Toy Soldiers (back); Lunge (down); Broad Jump (back); Back Pedal (down); FIN<\/p>\n<ul>\n<li>\n<h4>Main Course &#8211; Tabata (24 secs on; 10 secs rest &#8211; two exercises&#8230; 4 rounds each)<\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li>KB Swings &amp; Jump Squats (or Star Jumps)<\/li>\n<li>Goblet Squats &amp; Merkins<\/li>\n<li>Skull Crushers &amp; Side Squat\/Lunges<\/li>\n<li>Curls &amp; Mike Tysons<\/li>\n<li>Rows &amp; Lunges<\/li>\n<li>Overhead Press &amp; Plank Jacks<\/li>\n<li>Gut-Busters (Teacups) &amp; Square Jumps w\/ Knee Slaps (crowd favorite)<\/li>\n<\/ol>\n<p>* Didn&#8217;t get to: Deadlifts and Snatches<\/p>\n<p>** The pax picked well with &#8216;no breaks&#8217; &#8211; which would have equaled both Burpees and Fast Feet (Rocky Balboa)<\/p>\n<p>&nbsp;<\/p>\n<p><em>Done and done<\/em><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>COT<\/strong><\/h3>\n<ul>\n<li>Thanks given to Him for the men of F3 and all the blessings He provides us &#8211; even when we don&#8217;t know.\u00a0 Unspoken prayers lifted to Him because He can handle them a lot better than we can.<\/li>\n<\/ul>\n<h3><strong>NMM<\/strong><\/h3>\n<ul>\n<li>YHC was having technical difficulties &#8211; first unable to get any sound to speaker (despite listening to musing from said speaker on way to AO); then could NOT get music and Tabata app to cooperate.\u00a0 Thanks to @BALCO for saving me.<\/li>\n<li>YHC was also unaware of tennis court repair&#8230; should have known I was going to have issues.\u00a0 HOA dues at work!<\/li>\n<li>Tis the season for&#8230; football, and there was lots of chatter about various college football teams.\u00a0 Always good for some friendly banter.\u00a0 Until its not friendly.\u00a0 Then its just fightin&#8217; words.\u00a0 There were no fightin&#8217; words spoken today.<\/li>\n<li>@BAM picked up on the musical theme quickly &#8211; baseball closers entrance songs.\u00a0 This was decided last-second, but was spurred by the latest closer sensation Edwin Diaz of the NY Mets and his entrance song &#8216;Narco&#8217; &#8211; what many are calling the best closer entrance song of all time!<\/li>\n<li>Thanks for the keys @Atrophy (and for the reminder!) &#8211; always an honor to lead.<\/li>\n<\/ul>\n<h5>Playlist (and MLB Closer)<\/h5>\n<ul>\n<li>Narco (Edwin Diaz)<\/li>\n<li>I&#8217;m Shipping to Boston (Jonathan Papelbon)<\/li>\n<li>Bad to the Bone (Dennis Eckersley and Goose Gossage)<\/li>\n<li>Enter Sandman (Mariano Rivera)<\/li>\n<li>Hells Bells (Trevor Hoffman)<\/li>\n<li>Wild Thing (*Rick Vaughn*)<\/li>\n<li>Wake Up (Aroldis Chapman)<\/li>\n<li>Sandstorm (Koji Uehara)<\/li>\n<\/ul>\n<p>Didn&#8217;t get to:<\/p>\n<ul>\n<li>Welcome to the Jungle (Eric Gagne)<\/li>\n<li>WWE: Rest In Peace (Hansel Robles)<\/li>\n<li>Jump Around (Brian Wilson)<\/li>\n<li>Indestructible (Brian Wilson)<\/li>\n<li>(Farmer in the Dell) O Fortuna (Felix Bautista)<\/li>\n<li>California Love (Kenley Jansen)<\/li>\n<li>One\/Metallica (Grant Balfour)<\/li>\n<li>Voodoo Child (Joel Zumaya)<\/li>\n<li>Raining Blood (Joel Zumaya)<\/li>\n<li>Danza Kuduro (Jeurys Familia)<\/li>\n<\/ul>\n<h3><strong>ANNOUNCEMENTS<\/strong><\/h3>\n<ul>\n<li>Climb to Remember @ WF Football Field, this Saturday, 9\/10 &#8211; In memoriam of 9\/11<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>14 of the top closers in all of F3 Winston-Salem got called in from the bullpen today (even @Closer himself) at #BellsAndWhistles &#8211; and amazingly they all got the save! It went something like this&#8230; THAT THANG Warm-o-Rama (IC) SSH &#8211; Merkins &#8211; Peter Parkers &#8211; Imperil Walkers &#8211; Parker Peters &#8211; Abe Vigodas &#8211; [&hellip;]<\/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":[81,112,114,113],"tags":[],"class_list":["post-20214","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-core-and-strength","category-pain-stations"],"acf":{"q":"Zuckerberg","date":"09\/07\/2022","pax":"Winklevoss; Bluto; BALCO; Lemming; BAM; Sweet Tea; Interference; Velour; Manscape (WD); Airbag; Poncho (WB); Closer; Atrophy; Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20214","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=20214"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20214\/revisions"}],"predecessor-version":[{"id":20217,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20214\/revisions\/20217"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}