{"id":23693,"date":"2024-06-13T04:51:52","date_gmt":"2024-06-13T08:51:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23693"},"modified":"2024-06-13T04:52:38","modified_gmt":"2024-06-13T08:52:38","slug":"23693","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/06\/23693\/","title":{"rendered":"New Faces at Bells"},"content":{"rendered":"<p>It was a clear humid morning in the year of our Lord 2024 on the twelfth of June.\u00a0 I have been coming off a crazy 3 months of work with being out of town every Wednesday in the process and I have been missing one of my favorite AO\u2019s.\u00a0\u00a0 When asked to Q this workout, I decided to step up and make something happen.<\/p>\n<p>We have had an influx of much welcomed fresh new faces and much welcomed faces that I personally have not seen for what ever reason, usually life happening.<\/p>\n<p>One of the more recent one is @Inspector Gadget who is an absolute beast doubling down Tuesday and doubling down again with the Duck on Wednesday.\u00a0 This is following a double down on Saturday at the Alcatraz Super Max.\u00a0 Big Duck Energy loves this energy.<\/p>\n<p>We started with @Dolly, @Inspector Gadget and @Rubber Ducky for the Pre-Ruck at 0445 launching from the Clubhouse at Greenbriar.\u00a0 This was the first time these two had been on this route and the first time I have been on it without @BAM, @Bluto and @Singing Cowboy.\u00a0 So we humped it around the loop at 2.15 miles with our packs and vests and got ready to start the workout.<\/p>\n<p>I am coming off consecutive weeks of driving 1500+ miles and in stacked construction meetings so my brain was not fully functioning.\u00a0 Nevertheless, the Duck came up with what I felt like was a pretty good beatdown.<\/p>\n<p><strong>Warm-O-Rama<\/strong> (@Zima\u2019s Time Wasters)<\/p>\n<p>SSH x 20<\/p>\n<p>Abe \u2013 X 4<\/p>\n<p>Whirly x 10<\/p>\n<p>Michael Phelps X 10<\/p>\n<p><strong>The THANG \u2013 7 Rounds \u2013 Sawtooth Pyramid<\/strong><\/p>\n<ul>\n<li><strong>KB Swings<\/strong><\/li>\n<li><strong>KB Over Head Press<\/strong><\/li>\n<li><strong>KB Rows<\/strong><\/li>\n<li><strong>KB Figure 8\u2019s \u2013 Single Count<\/strong><\/li>\n<li><strong>KB \u2013 Goblet Squat<\/strong><\/li>\n<li><strong>KB \u2013 Skull Crusher <\/strong><\/li>\n<li><strong>Merkins<\/strong><\/li>\n<li><strong>Burpees \u2013 5 Reps Each Round<\/strong><\/li>\n<\/ul>\n<p>We did each exercise for the assigned number of reps.\u00a0 In between the \u201cBitch\u201d was back.\u00a0 She had not been seen in a year.\u00a0 For all you who don\u2019t know, this is a 60 lb sandbag that you put on your shoulders and carry around the small island.\u00a0 Each of the PAX had to go one round with it.\u00a0 @Transcript went 3 Rounds because he is a psycho.\u00a0 But I digress.\u00a0 Reps went 25-10-15-20-15-10-25.\u00a0 After each round, we ran the hill around the large island.\u00a0 This became much more challenging after the third round, but we persevered.\u00a0 \u00a0Almost everyone got finishes except for that last set of 25 but we were close.\u00a0 Then \u201cthe Bitch\u2019s\u201d sister Sally came out in lieu of our sweet girl Mary.\u00a0 So, we did 3:24 of Pushups to \u201cBring Sally Up, Bring Sally Down\u201d.\u00a0 Now that everyone\u2019s arms are screaming and we have a pretty good pool of \u201cQR Code\u201d Sweat Stains on the pavement, we called it.<\/p>\n<p>This was also the first workout for (2) FNG\u2019s.\u00a0 We have @ Man Bun, and @Bongo.\u00a0 Both are new to the group and did a great job getting after it.\u00a0 Out of the 14 PAX attending, 7 had not been to Bells and I hope they come back.\u00a0 Our War Baby @Dolly is only 19 and our War Daddy @Manscape is coming in at a cool 67.\u00a0 This is remarkable when you think about what this organization can do to bring men together to get up and suffer who have this large of age gap yet still find common bond of the group.\u00a0 This speaks volumes and has for me in the last 18 months.<\/p>\n<p>All in all this was a solid workout with some new faces and some old faces I have not seen in a minute @Interference and @Airbag.<\/p>\n<p>@Transcript, thanks for the keys to AO.\u00a0 I left them over by the pool house.<\/p>\n<p>&nbsp;<\/p>\n<p>Duck Out!<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-23694\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/06\/Workout-Pic-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/06\/Workout-Pic-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/06\/Workout-Pic.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a clear humid morning in the year of our Lord 2024 on the twelfth of June.\u00a0 I have been coming off a crazy 3 months of work with being out of town every Wednesday in the process and I have been missing one of my favorite AO\u2019s.\u00a0\u00a0 When asked to Q this workout, [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112],"tags":[],"class_list":["post-23693","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp"],"acf":{"q":"Rubber Ducky ","date":"6.12.2024","pax":"Airbag, Interference, Candy Land, Dolly, Inspector Gadget, Transcript, Turnover, Manscape, Bongo (FNG), Man-Bun (FNG), Triple Indy, Head Hunter, Wahoo, Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23693","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23693"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23693\/revisions"}],"predecessor-version":[{"id":23696,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23693\/revisions\/23696"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23693"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23693"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}