{"id":26783,"date":"2026-05-06T07:09:52","date_gmt":"2026-05-06T11:09:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26783"},"modified":"2026-05-06T07:09:52","modified_gmt":"2026-05-06T11:09:52","slug":"bw-seis-de-mayo-celebration-of-los-bravos","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/bw-seis-de-mayo-celebration-of-los-bravos\/","title":{"rendered":"B&amp;W Seis de Mayo celebration of Los Bravos!"},"content":{"rendered":"<p>11 Pax enjoyed near perfect weather for a Seis de Mayo celebration of baseball&#8217;s best team &#8211; Los Bravos!\u00a0 The music was latin-themed (though as was pointed out often, not entirely Mexican &#8211; of course, Seis de Mayo is a celebration for all!)<\/p>\n<p>Started with the Warm-o-rama of SSH, Imperial Walkers, Arm Twirly Things, and Whirly with the Clap<\/p>\n<p>The Thang: Consisted of 9 innings of baseball with 20 reps of each exercise per inning.\u00a0 We also utilized the run around Winks Loop as our base path (who says it has to be a diamond!?) At the end of each inning, there was a hit (Single, Double, Triple, HR, Grand Slam) &#8211; the type of hit determined at which bases PAX had to stop at and do 10 Merkins;<\/p>\n<ul>\n<li>Single \u2013 10 Merkins at each base, incl Home<\/li>\n<li>Double \u2013 Merkins at 2<sup>nd<\/sup>, 3<sup>rd<\/sup>, and Home<\/li>\n<li>Triple \u2013 Merkins at 3<sup>rd<\/sup> and Home<\/li>\n<li>HR \u2013 Merkins at Home<\/li>\n<li>Grand Slam, no Merkins, just run the bases<\/li>\n<\/ul>\n<p><strong>Each inning had the following exercises @ 20 each, followed by the labeled hit:<\/strong><\/p>\n<p>1st: Curls, Goblet Squats, American Hammer, Bent Over Rows (two hands); Hit = Single<\/p>\n<p>2nd: Skull Crushers, Alternating Lunges, Chest Press, LBCs; Hit = Double<\/p>\n<p>3rd: Curls, KB Swings, Bent Over Rows (10 ea arm), Mountain Climbers; Hit = Triple<\/p>\n<p>4th: Skull Crushers, Monkey Humpers, Squat Thrusters, American Hammer; Hit = Home Run<\/p>\n<p>5th: Curls, Goblet Squats, OH Press, Big Boy Sit Ups (WW2); Hit = Single<\/p>\n<p>6th: Skull Crushers, Alt Lunges, Low Flutter (2 ct); LBCs; Hit = Double<\/p>\n<p>7th: Curls, KB Swings, American Hammer, Squat Thrusters; Hit = Triple<\/p>\n<p>8th: Skull Crushers, Monkey Humpers, Chest Press, Bent Over Rows; Hit = Home Run<\/p>\n<p>9th: Curls, Goblet Squats, Big Boy Sit Ups, Mountain Climbers; Hit = Grand Slam<\/p>\n<p>&nbsp;<\/p>\n<p>Strong work was done &#8211; Starfish led the way!\u00a0 Some folks made it into the 9th inning when the game was called &#8211; it was a run rule victory!<\/p>\n<p>COT with a reminder about Samaritan&#8217;s Ministries workout this afternoon at 3:15, Greenest next weekend.\u00a0 Several prayer requests were brought to the team, and YHC led us out in prayer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 Pax enjoyed near perfect weather for a Seis de Mayo celebration of baseball&#8217;s best team &#8211; Los Bravos!\u00a0 The music was latin-themed (though as was pointed out often, not entirely Mexican &#8211; of course, Seis de Mayo is a celebration for all!) Started with the Warm-o-rama of SSH, Imperial Walkers, Arm Twirly Things, and [&hellip;]<\/p>\n","protected":false},"author":508,"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-26783","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Data","date":"5-6-2026","pax":"Data, Bluto, Interference, Brittani with a i, Manscape, Trebuchet, Airbag, Bam, Starfish, Silver Fox, Woodpecker, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26783","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26783"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26783\/revisions"}],"predecessor-version":[{"id":26785,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26783\/revisions\/26785"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}