{"id":23800,"date":"2024-07-03T09:53:46","date_gmt":"2024-07-03T13:53:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23800"},"modified":"2024-07-03T09:53:46","modified_gmt":"2024-07-03T13:53:46","slug":"easy-math-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/easy-math-at-bnw\/","title":{"rendered":"Easy Math at BnW"},"content":{"rendered":"

The cars rolled in, and we got right down to it on 7\/3 at BnW<\/span><\/p>\n

Warm-O-Rama was pretty standard, but there was an eerie total lack of counting the IC Whirly-With-The-Clap but some loud, crisp, and right-on-time clapping. It was cool sounding. We did 20 if you’re taking notes.<\/span><\/p>\n

On to The Thang:<\/span><\/p>\n

7\/3. 7+3 is 10.<\/span><\/p>\n

So:<\/span><\/p>\n

7 exercises, 10 reps each + <\/span>3 running drills<\/span><\/p>\n

    \n
  1. Do the 7 exercises, 10 reps of each one<\/span><\/li>\n
  2. Do the 3 running drills<\/span><\/li>\n
  3. Repeat-O<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    7 Exercises:<\/strong><\/p>\n

      \n
    1. Curls<\/span><\/li>\n
    2. OHP<\/span><\/li>\n
    3. Skulls<\/span><\/li>\n
    4. LBCS<\/span><\/li>\n
    5. Mutton R<\/span><\/li>\n
    6. Mutton L<\/span><\/li>\n
    7. Goblet Squats<\/span><\/li>\n<\/ol>\n

      3 Running Drills:<\/strong><\/p>\n

        \n
      1. Tennis court: Sprint full speed length and back<\/span><\/li>\n
      2. Wink\u2019s Loop: Slower mosey<\/span><\/li>\n
      3. Parking Lot Loop: Choose your own pace<\/span><\/li>\n<\/ol>\n

         <\/p>\n

        Now, repeat-o till about 6:07.<\/span><\/p>\n

        Circle up for Mary, ending with 10 merkins OYO.\u00a0<\/span><\/p>\n

        And done. 5 or 6 rounds, I think?<\/span><\/p>\n

        A solid group of HIMs and only the most minimal of MC all morning. Hope it was a sufficient beatdown and the playlist, which spanned from Isbell to Rancid, met with approval.\u00a0<\/span><\/p>\n

        Thanks to Transcript for grabbing the cardboard and Woodpecker for grabbing the speaker for me. That cardboard is irreplaceable, and Amazon Prime Days is notwithstanding; YHC is not interested in replacing the Bluetooth.<\/p>\n

        Transcript, the keys are up at the top of Wink\u2019s Loop. Honor to be with y\u2019all. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        The cars rolled in, and we got right down to it on 7\/3 at BnW Warm-O-Rama was pretty standard, but there was an eerie total lack of counting the IC Whirly-With-The-Clap but some loud, crisp, and right-on-time clapping. It was cool sounding. We did 20 if you’re taking notes. On to The Thang: 7\/3. 7+3 […]<\/p>\n","protected":false},"author":372,"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-23800","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Wobegon","date":"7-3-24","pax":"Transcript, Closer, Bluto, Interference, Candyland, Bongo, Airbag, Triple Lindy, Wahoo, Woodpecker, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23800","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23800"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23800\/revisions"}],"predecessor-version":[{"id":23802,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23800\/revisions\/23802"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}