{"id":24273,"date":"2024-11-27T10:59:20","date_gmt":"2024-11-27T14:59:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24273"},"modified":"2024-11-27T10:59:20","modified_gmt":"2024-11-27T14:59:20","slug":"songs-in-the-key-of-life","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/11\/songs-in-the-key-of-life\/","title":{"rendered":"Songs In The Key Of Life"},"content":{"rendered":"<p>YHC has been on a bit of jag lately jamming to Stevland Hardaway Morris aka Stevie Wonder after listening to the excellent podcast, &#8220;The Wonder of Stevie&#8221;.\u00a0 Stevie Wonder is a prolific artist and pioneer as much of soul, R&amp;B, hip-hop and even rock n roll owes a debt of gratitude to his creative power.\u00a0 His most innovative and groundbreaking work came in what is probably the best 5-album run of any artist of all time from March 1972 through September 1976:<\/p>\n<ul>\n<li><em>Music of My Mind<\/em> (1972)<\/li>\n<li><em>Talking Book (1972)<\/em><\/li>\n<li><em>Innervisions<\/em> (1973)<\/li>\n<li><em>Fulfillingness&#8217; First Finale\u00a0<\/em>(1974)<\/li>\n<li><em>Songs In The Key Of Life<\/em> (1976)<\/li>\n<\/ul>\n<p>The hardest part of the workout for YHC was choosing only 2 songs per album for the playlist, but YHC persevered and figured it out.\u00a0 7 other pax joined in this morning at Greenbrier Farm to celebrate.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Copperhead Squats x15 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<li>Arm Swirly Things, Forward x10 IC, hold it<\/li>\n<li>Arm Swirly Things, Reverse x10 IC, hold it<\/li>\n<li>Overhead Claps x10 IC, hold it<\/li>\n<li>Seal Claps x10 IC, hold it<\/li>\n<li>Moroccan Night Clubs x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang:\u00a0 The Wonder of Stevie<\/strong><\/p>\n<p>Pax take turns carrying the heavy sand bag around the lower short loop to serve as the timer. (#NoCountingRequired)\u00a0 Remaining pax perform AMRAP of listed exercise until sandbagging pax returns.\u00a0 Note the suicide interlude in the middle and the run around #Wink&#8217;sKnob at the end of each cycle.<\/p>\n<ul>\n<li><strong>S<\/strong>wings (or Snatches)<\/li>\n<li><strong>T<\/strong>ricep Extension (aka Skull Crushers)<\/li>\n<li><strong>E<\/strong>lbow Plank Jacks<\/li>\n<li><strong>V<\/strong>-Ups<\/li>\n<li><strong>I<\/strong>mperial Walkers<\/li>\n<li><strong>E<\/strong>lf on the Shelf<\/li>\n<li>[Suicide interlude on the tennis courts]\u00a0 (Burpees for Your Bros)<\/li>\n<li><strong>W<\/strong>ide Merkins<\/li>\n<li><strong>O<\/strong>verhead Claps<\/li>\n<li><strong>N<\/strong>olan Ryans<\/li>\n<li><strong>D<\/strong>eadlift<\/li>\n<li><strong>E<\/strong>ights (in a Figure)<\/li>\n<li><strong>R<\/strong>ows (pax choice on what kind)<\/li>\n<li>[Run around #Wink&#8217;sKnob] (Burpees for Your Bros)<\/li>\n<li>Repeato for a total of 2 times through<\/li>\n<\/ul>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>LBCs x15 IC<\/li>\n<li>Low Dolly x15 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Penguin Crunch x15 IC<\/li>\n<li>Box Cutters x15 IC<\/li>\n<li>Peter Parkers x15 IC<\/li>\n<li>Parker Peters x15 IC<\/li>\n<li>Plankorama<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0\u00a0<\/strong>YHC took us out (but forgot Name-O-Rama; #Cobains)<\/p>\n<p><strong>FIN.<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>See above for the setup\/theme of the workout.\u00a0 Pax humored YHC and actually enjoyed the playlist made up of 50+(!?!?!) year old tunes.\u00a0 @Bluto was concerned that Stevie owed royalties to Coolio for &#8220;Pastime Paradise&#8221; and @Closer was surprised to hear that &#8220;Big Brother&#8221; is a Stevie Wonder song.\u00a0 @BAM left early (but at least this time YHC noticed he left).\u00a0 @LuckyCharms asked for special prayers for Michigan to beat Ohio State.\u00a0 @Airbag was seen running with the sandbag when it was his turn.\u00a0 @Transcript was seen giving himself a PT session mid-workout.\u00a0 @Lace took time to connect with 6 of the 8 pax plus @TheSingingCowboy at Starbuck&#8217;s afterwards.<\/p>\n<p>One more Stevie Wonder fact:\u00a0 Between Innervisions and Fulfillingness&#8217; First Finale, Stevie was in a car wreck outside of Salisbury, NC on his way to Durham on I-85 and was in a coma for four days right here in Winston-Salem, NC at (then) NC Baptist Hospital, now known as Atrium Health Wake Forest Baptist (for now).<\/p>\n<p>Here&#8217;s the playlist: https:\/\/open.spotify.com\/playlist\/44Sci0c59YtDhzKKvQD0OH?si=b6c6cc1e8d484b7a<\/p>\n<ul>\n<li>Love Having You Around (Music Of My Mind)<\/li>\n<li>I Love Every Little Thing About You (Music Of My Mind)<\/li>\n<li>Superstition (Talking Book)<\/li>\n<li>Big Brother (Talking Book)<\/li>\n<li>Living For The City (Innervisions)<\/li>\n<li>Higher Ground (Innervisions)<\/li>\n<li>Boogie On Reggae Woman (Fulfillingness&#8217; First Finale)<\/li>\n<li>You Haven&#8217;t Done Nothin&#8217; (Fulfillingness&#8217; First Finale)<\/li>\n<li>Sir Duke (Songs In The Key Of Life)<\/li>\n<li>Pastime Paradise (Songs In The Key Of Life)<\/li>\n<\/ul>\n<p>Thanks for the honor and privilege of leading this morning.<\/p>\n<p>Love having you around,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC has been on a bit of jag lately jamming to Stevland Hardaway Morris aka Stevie Wonder after listening to the excellent podcast, &#8220;The Wonder of Stevie&#8221;.\u00a0 Stevie Wonder is a prolific artist and pioneer as much of soul, R&amp;B, hip-hop and even rock n roll owes a debt of gratitude to his creative power.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":72,"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-24273","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Starfish","date":"11\/29\/2024","pax":"Airbag, BAM, Bluto, Closer, Lace, Lucky Charms, Transcript, Starfish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24273","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24273"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24273\/revisions"}],"predecessor-version":[{"id":24274,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24273\/revisions\/24274"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}