The Pax of 8 came out to B&W to face a beat down full of tabata and Christian 80s rock, specifically, the awesome group Petra. Believe it or not, YHC, a cross between generation X and millennial, is a fan of Petra. YHC, not being a regular at B&W, needed a little help borrowing a kettle bell so Bluto helped by letting YHC borrow a dumbbell and The Singing Cowboy was ready to help as well. YHC was also a little confused as to where the Pax usually park but the guys were forgiving and walked over to the other parking lot where YHC was. The workout routine went like this:<\/p>\n
Warm-a-rama:<\/p>\n
SSH \u2013 25 IC<\/p>\n
ISS \u2013 20 IC<\/p>\n
Arm Swirls \u2013 15 OYO both ways<\/p>\n
Merkins \u2013 10 IC<\/p>\n
Copperhead Squats \u2013 5 IC<\/p>\n
Warm up lap around the parking lot<\/p>\n
Tabata: 20 seconds exercise\/10 seconds rest for each exercise (Until the tabata app stopped working then 10 reps for each side\/exercise)<\/p>\n
Arm curls \u2013 each arm<\/p>\n
Arm Rows<\/p>\n
Single Arm Press \u2013 each arm<\/p>\n
Skull Crushers<\/p>\n
Run to the end of the parking lot section and back<\/p>\n
Goblet Squat<\/p>\n
Overhead Lunge<\/p>\n
Deadlift<\/p>\n
One leg squat<\/p>\n
Run to the end of the parking lot section and back<\/p>\n
American Hammer<\/p>\n
V-Up<\/p>\n
Turkish get up<\/p>\n
Run to the end of the parking lot section and back<\/p>\n
Repeated most of the workout a second time before time was up<\/p>\n
Mary:<\/p>\n
Low flutter \u2013 10 IC<\/p>\n
Rosalita \u2013 10 IC<\/p>\n
Snow angel \u2013 10 IC<\/p>\n
Box Cutter \u2013 10 IC<\/p>\n
MC: There was more chatter about the music selection than anything. Bluto asked if Petra was like Pantera; no not at all, a few years before Pantera. Goofy and The Singing Cowboy started talking about Amy Grant some concerts they went to, oh boy. There was some grumbles about the one leg squat and the Turkish getups.<\/p>\n
COT:<\/p>\n
Announcements \u2013 Shmedfest is this Saturday. Poncho mentioned that after Saturday the announcements would end then the other Pax explained that next year\u2019s Shmedfest announcements would begin next week. Pancho is still a little green but he\u2019s catching up.<\/p>\n
Prayer Requests \u2013 Goofy mentioned that Proehl is celebrating 2 years of being sober. Give him a shout it if you see him.<\/p>\n
YHC took us out asking for a great turnout in support for Shmedfest this weekend, and thanked Him for the ability work hard with these men.<\/p>\n
Le Freak, thanks for letting me Q! It was a lot of fun! Gentlemen, it was pleasure; y\u2019all rocked it hard this morning!<\/p>\n","protected":false},"excerpt":{"rendered":"
The Pax of 8 came out to B&W to face a beat down full of tabata and Christian 80s rock, specifically, the awesome group Petra. Believe it or not, YHC, a cross between generation X and millennial, is a fan of Petra. YHC, not being a regular at B&W, needed a little help borrowing a […]<\/p>\n","protected":false},"author":155,"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-2217","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Skillet","date":"08\/23\/17","pax":"Bluto, Tuco, The Singing Cowboy, Closer, Poncho, Goofy, Interference, Skillet"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2217","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\/155"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2217"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2217\/revisions"}],"predecessor-version":[{"id":2222,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2217\/revisions\/2222"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}