{"id":25374,"date":"2025-07-02T09:14:17","date_gmt":"2025-07-02T13:14:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25374"},"modified":"2025-07-02T09:14:17","modified_gmt":"2025-07-02T13:14:17","slug":"greetings-earthlings-welcome-to-world-ufo-day-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/greetings-earthlings-welcome-to-world-ufo-day-at-bnw\/","title":{"rendered":"Greetings, Earthlings! Welcome to World UFO Day at BnW."},"content":{"rendered":"<p>Today is World Wide UFO Day, which just begs for a workout theme. Here is what we did:<\/p>\n<p>Warm-O-Rama was standard, and the sweat began. The Q fired up the speaker for our special edition Spacy Punk music playlist, and we got started.<\/p>\n<h3 data-start=\"217\" data-end=\"261\"><strong data-start=\"221\" data-end=\"259\">Welcome to Area 51: 51 Reps OYO + Short Lap<\/strong><\/h3>\n<p data-start=\"262\" data-end=\"345\">Complete <strong data-start=\"271\" data-end=\"282\">51 reps<\/strong> of each exercise on your own, taking a short lap between each.<\/p>\n<ul data-start=\"347\" data-end=\"421\">\n<li data-start=\"347\" data-end=\"371\">\n<p data-start=\"349\" data-end=\"371\"><strong data-start=\"349\" data-end=\"369\">U \u2013 Upright Rows<\/strong><\/p>\n<\/li>\n<li data-start=\"372\" data-end=\"396\">\n<p data-start=\"374\" data-end=\"396\"><strong data-start=\"374\" data-end=\"394\">F \u2013 Front Raises<\/strong><\/p>\n<\/li>\n<li data-start=\"397\" data-end=\"421\">\n<p data-start=\"399\" data-end=\"421\"><strong data-start=\"399\" data-end=\"421\">O \u2013 Overhead Press<\/strong><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"423\" data-end=\"426\" \/>\n<h3 data-start=\"428\" data-end=\"474\"><strong data-start=\"432\" data-end=\"472\">\u00a0Frog People From Planet O<\/strong><\/h3>\n<p data-start=\"475\" data-end=\"533\">Three rounds <strong data-start=\"488\" data-end=\"502\">in cadence<\/strong>, <strong data-start=\"504\" data-end=\"515\">10 reps<\/strong> of each movement. 10 count.<\/p>\n<ul data-start=\"535\" data-end=\"865\">\n<li data-start=\"535\" data-end=\"684\">\n<p data-start=\"537\" data-end=\"559\"><strong data-start=\"537\" data-end=\"557\">U \u2013 U-Haul Press<\/strong><\/p>\n<ol data-start=\"562\" data-end=\"684\">\n<li data-start=\"562\" data-end=\"602\">\n<p data-start=\"565\" data-end=\"602\">Press straight out from your chest.<\/p>\n<\/li>\n<li data-start=\"605\" data-end=\"626\">\n<p data-start=\"608\" data-end=\"626\">Return to chest.<\/p>\n<\/li>\n<li data-start=\"629\" data-end=\"662\">\n<p data-start=\"632\" data-end=\"662\">Press upward at a 45\u00b0 angle.<\/p>\n<\/li>\n<li data-start=\"665\" data-end=\"684\">\n<p data-start=\"668\" data-end=\"684\">Return to chest.<\/p>\n<\/li>\n<\/ol>\n<\/li>\n<li data-start=\"686\" data-end=\"790\">\n<p data-start=\"688\" data-end=\"790\"><strong data-start=\"688\" data-end=\"707\">F \u2013 Frog Squats<\/strong><br data-start=\"707\" data-end=\"710\" \/>Hands on your bell, squat from a low bear crawl stance without moving forward.<\/p>\n<\/li>\n<li data-start=\"792\" data-end=\"865\">\n<p data-start=\"794\" data-end=\"865\"><strong data-start=\"794\" data-end=\"812\">O \u2013 O, the Big<\/strong><br data-start=\"812\" data-end=\"815\" \/>A lesser-known Mary exercise, on your back, legs together, make a big O, IC.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"867\" data-end=\"894\">Finish with a <strong data-start=\"881\" data-end=\"893\">long lap<\/strong>.<\/p>\n<p data-start=\"867\" data-end=\"894\">We repeat-O twice with 5 reps and laps, total of 20 of each.<\/p>\n<hr data-start=\"896\" data-end=\"899\" \/>\n<h3 data-start=\"901\" data-end=\"959\"><strong data-start=\"905\" data-end=\"957\">The Space Flamingo That Fell to Earth<\/strong><\/h3>\n<p data-start=\"960\" data-end=\"993\">Look! One more UFO has been sighted!<\/p>\n<ul data-start=\"995\" data-end=\"1323\">\n<li data-start=\"995\" data-end=\"1102\">\n<p data-start=\"997\" data-end=\"1102\"><strong data-start=\"997\" data-end=\"1013\">U \u2013 Up-Downs<\/strong><br data-start=\"1013\" data-end=\"1016\" \/>Chop your feet or do high knees. On call, drop to the ground and bounce back up. We did this round-robin style, twice, 12 times.<\/p>\n<\/li>\n<li data-start=\"1104\" data-end=\"1284\">\n<p data-start=\"1106\" data-end=\"1284\"><strong data-start=\"1106\" data-end=\"1130\">F \u2013 Flamingo Merkins<\/strong><br data-start=\"1130\" data-end=\"1133\" \/>Bend over and touch your toes. Walk your hands out to a plank with one leg raised. Perform a merkin, then walk back and switch legs for the next rep. Transcript seemed to really like these. 10 reps.<\/p>\n<\/li>\n<li data-start=\"1286\" data-end=\"1323\">\n<p data-start=\"1288\" data-end=\"1323\"><strong data-start=\"1288\" data-end=\"1323\">O \u2013 Overhead Triceps Extensions.\u00a0<\/strong>We call them Skull Crushers, but whatever.\u00a0 10 reps.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1325\" data-end=\"1358\">Close it out with a <strong data-start=\"1345\" data-end=\"1357\">long lap<\/strong>.<\/p>\n<p data-start=\"1325\" data-end=\"1358\">Extended Mary by committee to the sweet sounds of possibly the greatest UFO-themed song of all time, <em>Subteranian Homesick Alien<\/em>\u00a0by Radiohead.<\/p>\n<hr data-start=\"1360\" data-end=\"1363\" \/>\n<p data-start=\"1365\" data-end=\"1522\"><strong data-start=\"1365\" data-end=\"1378\">NMM:<\/strong><br data-start=\"1378\" data-end=\"1381\" \/>Great effort by all earthlings present.<\/p>\n<ul>\n<li data-start=\"1365\" data-end=\"1522\">Manscape is the definition of a quiet assassin, just knocking it out with no complaints.<\/li>\n<li data-start=\"1365\" data-end=\"1522\">Bluto and Closer got their pre-ruck in and kept the conversation going. Waves of positivity come off those two at all times.<\/li>\n<li data-start=\"1365\" data-end=\"1522\">Speaking of positivity, the Site Q rolled up with the shovel flag and his sunshine bazooka to get us going. Again, he REALLY liked the Flamingo Merkins.<\/li>\n<li data-start=\"1365\" data-end=\"1522\">Have not seen Airbag in a while. He has pool drop-off duties in the mornings now (really, dropping his kids at the pool, not a euphemism).\u00a0 But he hasn&#8217;t lost a step from less regular posting.<\/li>\n<li data-start=\"1365\" data-end=\"1522\">To no one&#8217;s surprise, AI was a conversation topic. Bring that energy to Zima&#8217;s TED Talk tonight.<\/li>\n<\/ul>\n<p data-start=\"1365\" data-end=\"1522\">Here is our <a href=\"https:\/\/music.apple.com\/us\/playlist\/uf3os\/pl.u-AkAmeZysjkxgj\">playlist.<\/a><\/p>\n<p data-start=\"1365\" data-end=\"1522\">I want to point out that about 90% of those UFO or alien-themed jams live in my head and were added in a flurry. Just 2 or 3 were added after some keyword searches. Catch me in the mid-90s in my Man Or Astroman shirt buying records in Greensboro.<\/p>\n<p data-start=\"1365\" data-end=\"1522\">We did hear something overhead at one point. It was not identified, so you could say we had a real unidentified flying object.<\/p>\n<p data-start=\"1365\" data-end=\"1522\">Hope everyone puts their feet up, cracks a beverage of choice and watches an old school History Channel documentary on UFOs tonight. That is YHCs plan.<\/p>\n<p data-start=\"1365\" data-end=\"1522\">Transcript, I&#8217;ll beam the keys back to you later.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today is World Wide UFO Day, which just begs for a workout theme. Here is what we did: Warm-O-Rama was standard, and the sweat began. The Q fired up the speaker for our special edition Spacy Punk music playlist, and we got started. Welcome to Area 51: 51 Reps OYO + Short Lap Complete 51 [&hellip;]<\/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-25374","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Wobegon","date":"6-2-2025","pax":"Manscape, Transcript, Closer, Bluto, Airbag, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25374","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=25374"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25374\/revisions"}],"predecessor-version":[{"id":25376,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25374\/revisions\/25376"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}