{"id":22449,"date":"2023-08-31T13:02:03","date_gmt":"2023-08-31T17:02:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22449"},"modified":"2023-08-31T13:02:03","modified_gmt":"2023-08-31T17:02:03","slug":"semi-bulls-in-the-ring","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/semi-bulls-in-the-ring\/","title":{"rendered":"Semi-bulls in the Ring"},"content":{"rendered":"

Ever Q’d an AO you’ve never been to?\u00a0 Life’s about adventure.\u00a0 A glorious morning for outdoor work, and up until 5:28 I thought i was going to be alone.\u00a0 Here comes a pack of mean looking guys so looks like game’s on.\u00a0 Coupons and toys are all laid out so let’s warm up.<\/p>\n

WU – my standard, but counts to 11 in respect to the Site Q, Dr. Toot.\u00a0 Side straddle hop, Arm Circles, Chain Breakers, Swimmers, Whirly with a (the) clap, Quickmills, Alternating lunge with a twist.<\/p>\n

The Thang – WIB is about what you can fit in a bag and also that the AO moves around.\u00a0 So, I put stuff in a bag, made a circle so as to respect the “roundabout” nature of WIB, here’s what’s what:<\/p>\n

STATIONS:<\/p>\n

Jump Rope<\/p>\n

70lb Kettlebell<\/p>\n

Cone drill – boxes<\/p>\n

25lb Plate<\/p>\n

50lb Kettlebell<\/p>\n

Cone drill – butterflies<\/p>\n

Ladder drills<\/p>\n

Bands<\/p>\n

I won’t bore with the details, but a choice of exercise at the weighted stations, otherwise cardio.\u00a0 Usually I set it for 1.25 minutes, then we all rotate.\u00a0 One kicker – the 70lb KBell was in the middle of the ring, and when there you have the option to make someone do burpees at any point for the remainder of the station.\u00a0 The kind Dr. called on me but at least he did them with me.\u00a0 Rubber Ducky called out our FNG!\u00a0 Cold.\u00a0 I called out RD and Bam, and Bam only because I don’t think we’ve worked together before.\u00a0 Zima called out everyone…..######in’ twice.\u00a0 \u00a0Can’t remember if any more, most just did the moves and moved on.<\/p>\n

I noticed at the time but with me running around and keeping things on track I was getting pretty winded.\u00a0 I’d told myself that I was going to make a cardio-hell move earlier in the week, so after two rounds of Bull in the Ring it was about 6:05 so time for….<\/p>\n

Thunderstruck – you know it, you hate it:\u00a0 play the song, SSH’s throughout but a burpee when you hear the word THUNDER.\u00a0 About half-way through I was really gassed, but Zima gave a good push and seeing everyone suffering helped too.\u00a0 So, that damn thing came to an end so time for…<\/p>\n

SMOM – around the circle, everyone called out their favorite, and it ended perfectly on time with Bam closing us out at 6:15.\u00a0 I asked my friend Mark Wilson, aka FNG, aka now “Puddin'”, what ab exercise he had for us and he said “how about we quit?”.\u00a0 That got a good laugh, keep in mind Puddin’ is 66 and just got released from medical hiatus.\u00a0 Man’s man.<\/p>\n

ANNOUNCEMENTS:<\/p>\n