{"id":22718,"date":"2023-11-08T12:17:58","date_gmt":"2023-11-08T16:17:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22718"},"modified":"2023-11-08T12:18:50","modified_gmt":"2023-11-08T16:18:50","slug":"leg-day-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/11\/leg-day-bnw\/","title":{"rendered":"Leg Day @ BnW"},"content":{"rendered":"

YHC knows it’s best not to skip leg day, so I brought leg day to the Greenbrier Farms Clubhouse this beautiful Wednesday morning.<\/p>\n

WoR: SSH, Imperial Walkers, Abe Vigodas, Whirlys, Jack Reachers, Michael Phelps.<\/p>\n

The Thang: I brought my Big Weinke Energy and flopped it down right in the middle of the circle for all to see. Pax were instructed to do the exercises in order, paired with the same number of squat thrusters, and then do the accompanying length run before going to the next exercise. So for example, for the seventh round you would do 7 American Hammers, 7 Squat Thrusters, and run the Short Loop around the parking lot. The thrusters began to add up quick.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Reps<\/span><\/td>\nExercise<\/span><\/td>\nRun<\/span><\/td>\n<\/tr>\n
1<\/span><\/td>\nBurpees (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
2<\/span><\/td>\nSkull Crushers (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
3<\/span><\/td>\nKB Swings (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
4<\/span><\/td>\nWW IIIs (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
5<\/span><\/td>\nOverhead Calf Raises (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
6<\/span><\/td>\nCurls (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
7<\/span><\/td>\nAmerican Hammers (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
8<\/span><\/td>\nFront Raises (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
9<\/span><\/td>\nLow Flutters (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
10<\/span><\/td>\nSingle Count Lunges (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
11<\/span><\/td>\nBent Over Rows (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
12<\/span><\/td>\nChest Press (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
13<\/span><\/td>\nBurpees (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
14<\/span><\/td>\nSkull Crushers (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
15<\/span><\/td>\nKB Swings (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
16<\/span><\/td>\nWW IIIs (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
17<\/span><\/td>\nOverhead Calf Raises (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
18<\/span><\/td>\nCurls (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
19<\/span><\/td>\nAmerican Hammers (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
20<\/span><\/td>\nFront Raises (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
21<\/span><\/td>\nLow Flutters (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n
22<\/span><\/td>\nSingle Count Lunges (+ Thrusters)<\/span><\/td>\nShort Loop<\/span><\/td>\n<\/tr>\n
23<\/span><\/td>\nBent Over Rows (+ Thrusters)<\/span><\/td>\nLong Loop<\/span><\/td>\n<\/tr>\n
24<\/span><\/td>\nChest Press (+ Thrusters)<\/span><\/td>\nTennis Court End Lines<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Pause the fun around 0611 for some quick Mary – Heels to heaven, Muttons L & R, Cobra Crunches, and Freddie Mercs.<\/p>\n

NMM<\/p>\n

Lace set the pace today, surprising no one. I believe he made it to round 20, with most pax completing at least 14 rounds. Bevo brought a sandbag. 4 ruckers got their blood flowing with a brisk walk before the festivities. Everyone had a complaint except Manscape. Lemming absolutely got after it. Transcript was grinding it out through the tail end of the crud. Other words were said and thoughts were thought but they didn’t make it into the official recording of events. Everyone’s legs will be tired today, tomorrow, and maybe even the next day.<\/p>\n

Announcements:\u00a0 Greenest needs help for a large load on Saturday, BAM on Q. Distillery convergence tomorrow to honor our Veterans. Christmas Party incoming on 12\/13 – Bar Nola is the location, and unless you were at BnW today you heard it here first.<\/p>\n

Praises for Lace’s 20th wedding anniversary. Prayers for Toe Tag’s family. YHC took us out.<\/p>\n

Atrophy, thanks for the keys. Hope to see you soon brother.<\/p>\n","protected":false},"excerpt":{"rendered":"

YHC knows it’s best not to skip leg day, so I brought leg day to the Greenbrier Farms Clubhouse this beautiful Wednesday morning. WoR: SSH, Imperial Walkers, Abe Vigodas, Whirlys, Jack Reachers, Michael Phelps. The Thang: I brought my Big Weinke Energy and flopped it down right in the middle of the circle for all […]<\/p>\n","protected":false},"author":450,"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-22718","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Burns","date":"11.8.23","pax":"Bevo, Bluto, Manscape, Lace, THE Singing Cowboy, Bam, Lemming, Transcript, Wobegon, Toe Tag, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22718","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22718"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22718\/revisions"}],"predecessor-version":[{"id":22720,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22718\/revisions\/22720"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}