{"id":26894,"date":"2026-05-27T14:46:20","date_gmt":"2026-05-27T18:46:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26894"},"modified":"2026-05-27T14:46:20","modified_gmt":"2026-05-27T18:46:20","slug":"a-restless-edition-of-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/a-restless-edition-of-bnw\/","title":{"rendered":"A Restless Edition of BNW"},"content":{"rendered":"<p>Humid late spring morning with temp of about 68 degrees and 8 seasoned PAX joined YHC.<\/p>\n<p>The THANG:<\/p>\n<p><b>Warmorama four minutes \u2013 SSHs, ISTs, Alt lunges, arm swirlies, then claps.<\/b><\/p>\n<p><b>Set 1 \u00a0 Swings (one minute and same for all exercises in Sets 1-6 below)<\/b><\/p>\n<p><b>Curls<\/b><\/p>\n<p><b>Merkins<\/b><\/p>\n<p><b>Right leg lunges<\/b><\/p>\n<p><b>Upright rows<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Set 2\u00a0 Deadlifts<\/b><\/p>\n<p><b>Skullcrushers<\/b><\/p>\n<p><b>Peter Parkers<\/b><\/p>\n<p><b>Left leg lunges<\/b><\/p>\n<p><b>Bent over rows<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Set 3 \u00a0 OH press<\/b><\/p>\n<p><b>Renegade rows right<\/b><\/p>\n<p><b>Goblet Squats<\/b><\/p>\n<p><b>Mountain climbers<\/b><\/p>\n<p><b>Cardigans<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Set 4 \u00a0 Clean and press right<\/b><\/p>\n<p><b>Renegade rows left<\/b><\/p>\n<p><b>Monkey humpers<\/b><\/p>\n<p><b>Curls<\/b><\/p>\n<p><b>Greg Louganis<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Set 5 \u00a0 Clean and press left<\/b><\/p>\n<p><b>Lawn mower right<\/b><\/p>\n<p><b>Merkins<\/b><\/p>\n<p><b>Right leg lunges<\/b><\/p>\n<p><b>Bus drivers<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Set 6 \u00a0 Swings<\/b><\/p>\n<p><b>Lawn mower left<\/b><\/p>\n<p><b>Low flutters<\/b><\/p>\n<p><b>Left leg lunges<\/b><\/p>\n<p><b>Bent over rows<\/b><\/p>\n<p>75 second run on Wink&#8217;s loop<\/p>\n<p><b>Mary &#8212; LBCs, Big O, and Freddie Mercs<\/b><\/p>\n<p>FIN<\/p>\n<p>COT<\/p>\n<ul>\n<li>Starfish has Urban Assault on Friday, the day of Interference&#8217;s birthday.<\/li>\n<li>Prayers for TSC&#8217;s daughter-in-law and her family a while after birth of their child<\/li>\n<li>Prayers for Starfish&#8217;s 2.0<\/li>\n<li>YHC took us out asking for comfort and peace and expressing thanks for accountability and F3.<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>YHC believes that TSC and BAM did the pre-workout ruck.\u00a0 The Q ignored the invitation (read: pressure) from TSC that the Q traditionally does the ruck; YHC was afraid of being too gassed in the 45 minute beat down.<\/li>\n<li>Lemming joined about 3 minutes into the 4 minute Warmorama and did some SSHs on his own to catch up.<\/li>\n<li>Workout was Tabata-timed to just over 46 minutes.\u00a0 Once the clock started, there was no planned rest unless you ran Wink&#8217;s loop in under 75 seconds.\u00a0 YHC was about the slowest one on the first loop and just got back at 75 seconds, and we got a little slower as a group.\u00a0 So there was no built in rest\/recovery for the whole 45 minutes other than transitions from exercises to the next one.<\/li>\n<li>YHC designed this in order to: a) make the workout hard on strength endurance and b) to keep everyone from having to count.<\/li>\n<li>Bluto provided Bell and Butt transportation to Interference, at least on the drive home.<\/li>\n<li>TSC was way out front on the 2nd or 3rd run; he was more patient on the last couple of runs.<\/li>\n<li>Starfish was toward the front or way out front on all runs.\u00a0 He also supplied the powerful speaker.<\/li>\n<li>BAM silently slipped away about half-way through to make it to work obligations.\u00a0 He was called out by PAX who noticed.<\/li>\n<li>Airbag loves getting up early to drive 2.0s to swim practice across town.<\/li>\n<li>Lemming wanted to make sure we balanced the right and left sides.\u00a0 Good thing that he mentioned this late in workout because YHC had inadvertently left off the lawn mower left exercise from the 6th set!<\/li>\n<li>Manscape continues to power through these early morning workouts even in retirement.\u00a0 Triple respect.<\/li>\n<li>The playlist was from a Spotify list that I have compiled (and used once before at TRQ) that includes only songs that I know and like that are focused on cities or at least reference US cities.\u00a0 I let it spin randomly but remember songs about\n<ul>\n<li>Atlanta (B-52s)<\/li>\n<li>Clarksville (The Monkees)<\/li>\n<li>Philadelphia (Elton John)<\/li>\n<li>San Fransisco (Journey)<\/li>\n<li>Wichita (Glen Campbell)<\/li>\n<li>Allentown (Billy Joel)<\/li>\n<li>Austin (Blake Shelton)<\/li>\n<li>NYC (Frank Sinatra)<\/li>\n<\/ul>\n<\/li>\n<li>As an aside, there are a surprising number of songs about various American cities, many of which are in Texas &#8212; especially Country songs.<\/li>\n<li>This workout was tough on YHC, and I hope the other 8 Pax got their money&#8217;s worth.<\/li>\n<li>Speaking of money, a few of the Pax offered to take up a collection to pay for premium Spotify so we won&#8217;t have to listen to ads on my next Q.\u00a0 YHC refuses to pay for it.\u00a0 Shocker.<\/li>\n<li>YHC expected to see Balco at BNW due to proximity to his home.\u00a0 But he was spotted running on Shattalon Drive at 0630.\u00a0 I guess he didn&#8217;t want to put up with my Q.\u00a0 We used to be friends (sniff).<\/li>\n<\/ul>\n<p>Seriously, YHC appreciates the opportunity to be among the PAX and to lead the workout this morning.<\/p>\n<p>Peace,<\/p>\n<p>Burlap<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Humid late spring morning with temp of about 68 degrees and 8 seasoned PAX joined YHC. The THANG: Warmorama four minutes \u2013 SSHs, ISTs, Alt lunges, arm swirlies, then claps. Set 1 \u00a0 Swings (one minute and same for all exercises in Sets 1-6 below) Curls Merkins Right leg lunges Upright rows 75 second run [&hellip;]<\/p>\n","protected":false},"author":204,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[],"class_list":["post-26894","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Burlap","date":"27 MAY 2026","pax":"Bluto, Interference, The Singing Cowboy, Starfish, BAM (site Q and Irish Goodbye), Airbag (WB), Lemming, Manscape (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26894","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26894"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26894\/revisions"}],"predecessor-version":[{"id":26895,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26894\/revisions\/26895"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}