The #BnW regulars always set a high bar for not only a quality beatdown, but excellent musical accompaniment. When @Atrophy reached out to YHC about Q’ing at this prestigious AO, I knew the pressure was on.<\/p>\n
Inclusivity was at the forefront of YHC’s mind during planning to ensure the beatdown would be KB-friendly for the purists, as well as cinder block-friendly for the degenerates among us (*raises hand sheepishly*)<\/p>\n
The plan was set and, with a flimsy theme in tow, it was time to get going.<\/p>\n
Mission Statement and CP’s recited to perfection with emphasis on “small men”.<\/p>\n
Warm O Rama<\/p>\n
SSH , IST , Abe Vigoda , Whirley , and Michael Phelps (s\/o @Cherry Pie)<\/p>\n
A brief explanation and setting up of cardboard weinkes and we’re ready for…<\/p>\n
The THANG<\/p>\n
2 work stations consisting of an arrival exercise, 3 kb\/block exercises, and a departure exercise.<\/p>\n
PAX were to complete prescribed exercises at Station 1, mosey out of the parking lot down to Mallard Glenn Cir for 2 exercises (arrival\/departure), then mosey back to launch and proceed to Station 2.<\/p>\n
Reps for Arrival and Departure exercises stayed the same throughout, but the kb\/block exercises started w\/ 7 reps each and increased by 7 each round (7, 14, 21, 7, etc)<\/p>\n
Station 1<\/strong><\/p>\n Arrival – Burpees x10 Let the record show that everyone loved this and nobody complained at all….<\/p>\n KB Swing (x7 , x14 , x21)<\/p>\n Curl + Press (x7 , x14 , x21)<\/p>\n Bent Over Row (x7 , x14 , x21)<\/p>\n Departure – Jump Squats x10<\/p>\n Station 1.5 (Mallard Glenn)<\/strong><\/p>\n Arrival – Bonnie Blairs x10 (DC)<\/p>\n Departure – Wide Merkins x10<\/p>\n Station 2<\/strong><\/p>\n Arrival – Burpees x10<\/p>\n Squat Thrusters (x7 , x14 , x21)<\/p>\n Tricep Ext. (x7 , x14 , x21)<\/p>\n Alpo (x7 , x14 , x21)<\/p>\n Departure – Jump Squats x10<\/p>\n We began the beatdown together as a group, but it quickly dispersed into 2 groups. Group 1: @Lace. Group 2: everyone else. #StopMeIfYou’veHeardThisBefore<\/p>\n All PAX completed 3 rounds of each station (so all the way up to the 21 rep round #beastmode). @Lace made it to the 4th round at Station 1 #batflipper<\/p>\n 5ish minutes left so circle up for…<\/p>\n MARY<\/p>\n Flight Attendants x20 IC<\/p>\n Freddie Merc x20 IC<\/p>\n Low Plank hold until time<\/p>\n Done.<\/p>\n CoT<\/p>\n Announcements:<\/p>\n BOLO for #2ndF opportunities w\/ HDHH’s and Lunch Bunch. Check Slack for deets.<\/p>\n BREAKING: F3WS will be rolling out a new AO on April 9th! A PM option for our early morning-challenged friends. AO will be at Miller Park @ 7:30pm on Tuesdays. We’re already getting Q’s lined up and the focus with this AO is 2 fold: 1) provide a PM option for existing PAX 2) Outreach, outreach, outreach. Start reaching out to guys and pounding the pavement for the dudes that give you the “Ugh, 5:30!? that’s too early!” excuses. Let’s get out there and continue the “plant, grow, and serve” charge!<\/p>\n Prayer Requests:<\/p>\n YHC lifted up a pair of family friends going through difficult times.<\/p>\n YHC took us out thanking Him for our blessings and the fellowship of F3.<\/p>\n NMM<\/p>\n 3 for an EC 2.2 mile run (YHC, @Woodpecker, and @Double Wide)<\/p>\n 3 for the Pre-Ruck (@Bluto, @Singing Cowboy, @ToeTag)<\/p>\n @Bluto and @Balco loved the music<\/p>\n @Lace was out front all morning. Glad I was able to catch up with him a bit early on.<\/p>\n TClaps to @Woodpecker and @Doublewide for joining me (see: forcing me) for the EC run<\/p>\n Lots of discussion about Iceland and its weather this time of year. Safe travels for Balco & family on the #SB2K24 trip!<\/p>\n Did I mention that everyone loved the burpees??<\/p>\n Thanks to all who posted. Always appreciate it and genuinely enjoy getting after it with y’all.<\/p>\n Thanks for the keys, @Atrophy. I think I dropped them on Mallard Green during the Bonnie Blairs.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" The #BnW regulars always set a high bar for not only a quality beatdown, but excellent musical accompaniment. When @Atrophy reached out to YHC about Q’ing at this prestigious AO, I knew the pressure was on. Inclusivity was at the forefront of YHC’s mind during planning to ensure the beatdown would be KB-friendly for the […]<\/p>\n","protected":false},"author":491,"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-23320","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Turnover","date":"3.20.24","pax":"Balco , Bluto , Singing Cowboy (WD) , Lace , Doublewide , Woodpecker , Interference , Turnover (Q, WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23320","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23320"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23320\/revisions"}],"predecessor-version":[{"id":23321,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23320\/revisions\/23321"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}