{"id":2297,"date":"2017-08-31T01:30:29","date_gmt":"2017-08-31T01:30:29","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2297"},"modified":"2017-08-31T01:30:29","modified_gmt":"2017-08-31T01:30:29","slug":"the-gong-show-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/the-gong-show-at-bnw\/","title":{"rendered":"The Gong Show at BNW"},"content":{"rendered":"<p>13 Pax enjoyed a relaxing workout at Reagan High with (some) Bells and some running.\u00a0 The Q brought tunes, and @Goofy brought the speaker, so we jammed out and worked a little, like this.<\/p>\n<p>Three exercises for 45 seconds each with 15 second rests, then run &#8212; the runs were in slightly different lengths ranging from about 100 yards to 400 yards.<\/p>\n<p>SSH<br \/>\nMtn climbers<br \/>\nRunning with scissors<\/p>\n<p>Run<\/p>\n<p>Merkins<br \/>\nSquats with bells<br \/>\nPeter Parker<\/p>\n<p>Run<\/p>\n<p>KB swings<br \/>\nSkull crushers<br \/>\nFreddie mercury<\/p>\n<p>Run<\/p>\n<p>Plankjacks<br \/>\nLeft arm curls<br \/>\nParker peter<\/p>\n<p>Run<\/p>\n<p>Right arm curls<br \/>\nNolan Ryan&#8217;s left arm<br \/>\nGreg Louganis with bells<\/p>\n<p>Run<\/p>\n<p>Over head press<br \/>\nNolan Ryan&#8217;s right arm<br \/>\nUpright rows<\/p>\n<p>Run<\/p>\n<p>KB swings<br \/>\nJump squats<br \/>\nRenegade rows alternate<\/p>\n<p>Run<\/p>\n<p>Two hand curls<br \/>\nClean and press alternate hands<br \/>\nLow flutter<\/p>\n<p>Run<\/p>\n<p>Mutton bridge alternate<br \/>\nSide scissors right<br \/>\nSide scissors left<\/p>\n<p>Run<\/p>\n<p>Low dolley with bell<br \/>\nLBCs<\/p>\n<p>WWII sit ups<\/p>\n<p>FIN<\/p>\n<p>COT<\/p>\n<ul>\n<li>prayers of praise for @Lace&#8217;s brother had first child<\/li>\n<li>pray for @Lace&#8217;s StepFather, diagnosed with cancer<\/li>\n<li>pray for safe travel and productive trip as @Lace heads for Spain to educate medical clinicians there<\/li>\n<li>pray for @JuiceBox&#8217;s family, especially Claire having some seizures<\/li>\n<li>pray for those affected by Hurricane Harvey and those offering help<\/li>\n<li>prayer and praise for @BAM&#8217;s son, @Kapow, running cross country for Mt Tabor with first meet tonight<\/li>\n<li>next Monday is Labor Day, so we will have one workout at Reynolda Village, home of The Estate &#8212; probably 0630 but watch Twitter for confirmation<\/li>\n<li>YHC prayed a prayer of thanksgiving and petition for the items above and the ability to workout together and asked for help to remember our utter dependence on Him<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>Tabata voice was Female speaking English with Irish accent<\/li>\n<li>Tunes compliments of free Spotify &#8212; only had two ads that happen to fall mostly during the running portions<\/li>\n<li>Tunes were published on Twitter &#8212; mix of old rock and recent country &#8212; approved by Ayes and Respects<\/li>\n<li>FOG (Friendly Old Guy) Brian introduced himself after a (too long) absence due to injury.\u00a0 He was enthusiastic, friendly and thinks he may come back for this F3 thing<\/li>\n<li>nice mumble chatter throughout except for a few exercises that sucked for 45 seconds; @BAM made some comments that seemed apropos of nothing, but he later justified them with a movie reference<\/li>\n<li>@Resistor, still stinging from insults hurled ruthlessly at him by the Q earlier in the week, was complaining about the lack of use of the weights, but we worked up to it, and he seemed satisfied in the end<\/li>\n<li>@TSC was still nursing his injured leg a little but gutted it out and completed the runs &#8212; #strong<\/li>\n<li>@Bluto joined YHC in singing along to some of the songs<\/li>\n<li>YHC introduced an exercise called the Mutton Bridge which is just a one-legged Bridge to the River Kwai (from @JuiceBox) with resting leg folded over the other knee like a Mutton Crunch; one of few exercises that we do that are static (like the plank); maybe we should do more for long, slow holds<\/li>\n<li>@Low Dolleys are not usually that hard for YHC, but 45 seconds while holding the bell above my chest was challenging<\/li>\n<li>T-Claps to at least @Poncho and @Cobra who were seen holding their bells doing WWII situps.<\/li>\n<li>Finally, the tabata timer employed a loud gong 23 seconds into each 45 second period which seemed to continually amuse the Pax, thus the title of this BB.<\/li>\n<\/ul>\n<p>Always an honor,<\/p>\n<p>Burlap<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>13 Pax enjoyed a relaxing workout at Reagan High with (some) Bells and some running.\u00a0 The Q brought tunes, and @Goofy brought the speaker, so we jammed out and worked a little, like this. Three exercises for 45 seconds each with 15 second rests, then run &#8212; the runs were in slightly different lengths ranging [&hellip;]<\/p>\n","protected":false},"author":204,"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-2297","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Burlap","date":"08\/30\/2017","pax":"Interference, Zuckerberg, Bluto, The Singing Cowboy, Tuco, BAM, Poncho(WB), Lace, (Friendly Old Guy) Cobra, Goofy, Resistor, Boomerang (WD), Burlap"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2297","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2297"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2297\/revisions"}],"predecessor-version":[{"id":2301,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2297\/revisions\/2301"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}