{"id":22140,"date":"2023-06-14T18:44:26","date_gmt":"2023-06-14T22:44:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22140"},"modified":"2023-06-14T18:44:26","modified_gmt":"2023-06-14T22:44:26","slug":"rocking-good-time-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/06\/rocking-good-time-at-bnw\/","title":{"rendered":"Rocking good time at BnW"},"content":{"rendered":"
Another cooler than usual morning greeted a fine selection of pax looking to do more than check a box.\u00a0 4 got in a brisk 2.25 pre-ruck to get the blood flowing, the Q fired up the borrowed speaker from the site Q and we got after it.<\/div>\n
<\/div>\n
YHC was feeling the need for some “fired up” tunes, so put together a Pearl Jam inspired playlist that Amazon was kind enough to supplement since you can’t just pick your own music anymore.<\/div>\n
<\/div>\n
Warmorama<\/strong><\/div>\n
    \n
  • SSH<\/li>\n
  • Copperhead Squats<\/li>\n
  • IW<\/li>\n
  • Whirly claps<\/li>\n
  • Tempo merkins<\/li>\n
  • Mt Climbers<\/li>\n
  • mosey around small parking lot<\/li>\n<\/ul>\n
    <\/div>\n
    The Thang<\/b><\/div>\n
    Tabata time!<\/div>\n
    <\/div>\n
    Round 1:<\/div>\n
      \n
    • \n
      KB Swings<\/div>\n<\/li>\n<\/ul>\n
      Round 2:<\/div>\n
        \n
      • \n
        Curls<\/div>\n<\/li>\n
      • \n
        Military Press<\/div>\n<\/li>\n<\/ul>\n
        Fast Mosey around parking lot<\/div>\n
        Round 3:<\/div>\n
          \n
        • \n
          Bent over row – alt arms<\/div>\n<\/li>\n<\/ul>\n
          Round 4:<\/div>\n
            \n
          • \n
            skull crusher (on back)<\/div>\n<\/li>\n
          • \n
            press<\/div>\n<\/li>\n<\/ul>\n
            <\/div>\n
            Lung Busters x 3<\/div>\n
            <\/div>\n
            Greta 1-2-3<\/b><\/div>\n
            Merkin x 100<\/div>\n
            Squat to OP x 200<\/div>\n
            Pullover x 300<\/div>\n
            <\/div>\n
            Kinda ran out of time to get all the way through Greta, but feels like pax got their $’s worth.<\/div>\n
            <\/div>\n
            NMM<\/strong><\/div>\n
              \n
            • Lemming was en fuego!\u00a0 Must have gotten new sneakers to go so fast!<\/li>\n
            • Great having Lockjaw join us again, he was getting after it<\/li>\n
            • We had the first half of a joke you can’t tell anymore, something about a Cuban and\u00a0 Puerto Rican walking into a bar (Root Canal is Cuban, Lockjaw is PR)<\/li>\n
            • Bluto complained about something related to doing swings all day, whatevs<\/li>\n<\/ul>\n

              Prayer requests<\/strong><\/p>\n

                \n
              • none, pax agreed world was perfect<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                Another cooler than usual morning greeted a fine selection of pax looking to do more than check a box.\u00a0 4 got in a brisk 2.25 pre-ruck to get the blood flowing, the Q fired up the borrowed speaker from the site Q and we got after it. YHC was feeling the need for some “fired […]<\/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-22140","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BAM","date":"06\/14\/23","pax":"Bluto, Interference, Chubz(WB), Lemming, Airbag, F3 Singing Cowboy, manscape(WD), Chowdah, Transcript , Rubber Ducky, Burlap, dr. toot, lockjaw, BAM"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22140","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=22140"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22140\/revisions"}],"predecessor-version":[{"id":22141,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22140\/revisions\/22141"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}