We all like Big Butts and Big B…Bells!<\/p>\n
Twas a beautiful morning to get some work in. Mid 50s and low humidity – guys were donning long sleeve gear! That is a beautiful sight to behold after a horrid summer.<\/p>\n
YHC had the keys this AM and wanted to push the envelope just a tad more than usual and ensure all #PAX got sufficient enough work in. In reality, my goal with every #BNW workout is to try and break @Lace or at least attempt to slow him down. Failed on that part.<\/p>\n
@TSC put the EH on YHC to join him on the EC ruck… that nudge was ignored until Nan Emeritus @Bluto also chimed in concurring that the first duties of the Q is to join in on the EC. Ok ok twist my arm, I will go. @BAM also joined in on the fun after rolling in on 2 wheels and @$5 was also seen getting in that extra work.\u00a0 Many topics were discussed at this brisk pace (sub 15 for a walk!!). @TSC has no plans of attending Wake Forest’s Homecoming this year even though it is his year to celebrate with @Starfish. @BAM is excited to welcome Sportscenter Live to the Quad Thursday morning, and @Bluto filled us in on the latest 2.0 adventures.<\/p>\n
The plan below was set out prior to YHC completing IPC Week 1 at #HighLife last night. Bad mistake on my part but YHC’s Mom (Starfish’s M) graciously cut up old boxes that are the perfect size for weinkes so it was already set in stone. Here is how it went:<\/p>\n
Tunes got going with a playlist inspiration of.. “What would 16 year old @Burns listen to? Definitely some Lorde and BORNs”<\/p>\n
Warmarama:<\/strong><\/span><\/p>\n SSH<\/p>\n IST<\/p>\n Copperhead Squats<\/p>\n Abe Vigoda<\/p>\n Hellicopters<\/p>\n Arm Swirlys<\/p>\n OH Clap<\/p>\n Seal Clap<\/p>\n Chinooks<\/p>\n The Thang:<\/strong><\/span><\/p>\n Mosey on to the tennis court and bring your bell with you. Said weinke is perfectly upright with the plan.<\/p>\n #PAX were instructed that we would do tennis court shuttle\/suicide runs to each end line after each round. Each Round complete the exercises and reps on the weinke<\/p>\n R1<\/strong><\/span><\/p>\n R2<\/strong><\/span><\/p>\n R3<\/strong><\/span><\/p>\n R4<\/strong><\/span><\/p>\n R5<\/strong><\/span><\/p>\n R6<\/strong><\/span><\/p>\n R7<\/strong><\/span><\/p>\n R8<\/strong><\/span><\/p>\n R9<\/strong><\/span><\/p>\n R10<\/strong><\/span><\/p>\n <\/p>\n Most #PAX got through or started R9. Mosey back to start for 2 Minutes of Mary<\/p>\n Mary:<\/strong><\/span><\/p>\n Little Baby Crunch Low Flutters<\/p>\n Mutton Crunch (L\/R)<\/p>\n TIME!<\/p>\n NMM:<\/strong><\/span><\/p>\n @TSC and @Data were out front all morning making their way through the weinke. @Data was surprised by the single arm\/single leg and also surprised my weinke had a back side after completing R5. The ever so wise @TSC knew what laid ahead<\/p>\n @BAM had to dip out early to probably take a shit but reminded everyone of the climb to remember<\/p>\n @Starfish and @Lemming were on the far end of the court but could be heard singing along to a few tunes. Arcade Fire and Vampire Weekend tend to make that happen!<\/p>\n @Burns: “I think you and I are the only ones who have ever put Electric Love by BORNS on a workout playlist.”<\/p>\n @Burns: “This song (Girl by Beck) was definitely on my ipod shuffle”<\/p>\n So, the playlist did indeed meet the criteria!<\/p>\n @Brittani was the silent assassin this AM pushing through and getting his reps in. That dude digs deep and is #STRONG<\/p>\n One would have not known that @$5 has been dealing with the crud. He kept the MC going and talked #music with Burns and the pros and cons of the ipod shuffle all while completing that workout<\/p>\n @Bluto ended up having to take off his long sleeve – successful BD in my book!<\/p>\n @Lace graced us with his presence and once he got warmed up, still lapped us all.<\/p>\n Announcements:<\/strong><\/span><\/p>\n Ardmore RAH – October 18! F3WS is THE platinum sponsor. See Slack for more details – there is an F3 x RAH shirt and we have a race team! Sign up to race! Running not your thing? Still come out – we will have a table with games and paraphenalia telling others about the good of F3<\/p>\n F3 Davidson County is coming back! This Saturday, 09\/13 at 0700. First Alliance Church. Come be a #Redwood and support @Narcan getting this off the ground<\/p>\n WFU’s Annual Climb to Remember is happening tomorrow in honor of those who lost their lives during 09\/11. F3 should have a good presence there. Find a guy, reflect on the tragedy, and lead forward.<\/p>\n Prayers:<\/strong><\/span><\/p>\n @Burns’ SIL who is pregnant. Got some somewhat positive news on a scare, keep them in their prayers as they navigate their first!<\/p>\n @Rollback and his M as they navigate next steps in her shoulder surgeries. For clarity and peace in which path to wake as well as for God’s hand to play a role in logistics\/coverage\/etc.<\/p>\n YHC took us out thanking the #SkyQ for his faithfulness and pursuit of us. Always.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n PS: The banger of a playlist can be found here:<\/p>\n\n
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