{"id":27463,"date":"2026-10-21T20:11:33","date_gmt":"2026-10-22T00:11:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27463"},"modified":"2026-10-21T20:11:33","modified_gmt":"2026-10-22T00:11:33","slug":"every-minute-is-a-new-adventure-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/every-minute-is-a-new-adventure-at-bnw\/","title":{"rendered":"Every minute is a new adventure at BNW"},"content":{"rendered":"

Today was the first time being able to lead a full beatdown during the week in about 2 years, so YHC was excited for the opportunity, and humbled the #siteq entrusted me with the responsibility.<\/p>\n

A sturdy group of 3 got our warmup lap in around the hood, 2.25 miles to be exact, no more, no less.\u00a0 As we arrived back in the parking lot, there was a new to us car there that sat idling peacefully.\u00a0 A few minutes later a nice enough fella ambled out of the car and came over to us.\u00a0 Turns out, a friend EH’d him to join us.\u00a0 He gave the friend’s name, but since it was his #hospitalname it didn’t much help.<\/p>\n

A couple more pax showed up, and the “friend” turned out to be Hokey Pokey.\u00a0 He showed up, had a weight for his buddy, and 0530 hit, so we got started!<\/p>\n

YHC has always tried to imitate the cool kids over the years, with little success.\u00a0 Starfish is known for his fantastic playlists based on a calendar year.\u00a0 YHC has created several, so decided to trot out my 1975 playlist.\u00a0 As we got a couple songs in, Lemming said he was struggling to pick up a theme with the tunes, so once I said it was a year, pax started guessing. They never quite got it right, but it wasn’t exactly their fault.\u00a0 But here’s what we did!<\/p>\n

Warmorama<\/div>\n
The Thang<\/b><\/div>\n
EMOM (every minute on the minute)<\/b><\/div>\n
    \n
  • \n
    Swings<\/div>\n<\/li>\n
  • \n
    Merkins<\/div>\n<\/li>\n
  • \n
    LBC<\/div>\n<\/li>\n
  • \n
    Pullover<\/div>\n<\/li>\n<\/ul>\n
    Winks Loop (2 min)<\/div>\n
      \n
    • \n
      Goblet squat<\/div>\n<\/li>\n
    • \n
      Overhead Press<\/div>\n<\/li>\n
    • \n
      IW<\/div>\n<\/li>\n
    • \n
      SSH<\/div>\n<\/li>\n<\/ul>\n
      To tennis court (1 min)<\/div>\n
      Suicide (1 min)<\/div>\n
      back to Bells (1 min) x2<\/div>\n
        \n
      • \n
        Upright Row<\/div>\n<\/li>\n
      • \n
        Chest Press<\/div>\n<\/li>\n
      • \n
        Freddie Mercs<\/div>\n<\/li>\n
      • \n
        Skull crusher<\/div>\n<\/li>\n<\/ul>\n
        Rifle carry around parking lot<\/div>\n
        Repeato back to the top.<\/div>\n
        Followed by Mary and Time!<\/div>\n
        <\/div>\n
        NMM<\/div>\n
          \n
        • Playlist:<\/li>\n
        • The Hustle – Van McCoy<\/li>\n
        • Feel Like Making Love – Bad Co<\/li>\n
        • Rock and Roll All Night – KISS<\/li>\n
        • It’s a long way to the top – AC\/DC<\/li>\n
        • December, 1963 (Oh What a Night) – Frankie Valli<\/li>\n
        • 50 Ways to Leave your Lover – Paul Simon<\/li>\n
        • Philadelphia Freedom\u00a0 – Elton John<\/li>\n
        • Kashmir – Led Zeppelin<\/li>\n
        • Cecelia – Simon and Garfunkel<\/li>\n<\/ul>\n

          1975 was the year\/name of the playlist.\u00a0 Problem is, Philadelphia Freedom was released in ’78, and Cecelia in 1970.\u00a0 (FWIW Amazon added Cecelia, YHC did not pick it.)\u00a0 As with most things when YHC tries to act like a cool kid, close, but not quite there.\u00a0 Thankfully pax liked all the songs.<\/p>\n

            \n
          • outside of chatter about pax calling BS on my playlist accuracy, there was some MC, but folks were too busy getting after it.<\/li>\n
          • Glad to have McBeal join us (YHC has already forgotten his #hospitalname, but I’m sure it will come up again)<\/li>\n
          • YHC left the keys for myself down by the creek<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            Today was the first time being able to lead a full beatdown during the week in about 2 years, so YHC was excited for the opportunity, and humbled the #siteq entrusted me with the responsibility. A sturdy group of 3 got our warmup lap in around the hood, 2.25 miles to be exact, no more, […]<\/p>\n","protected":false},"author":113,"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-27463","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BAM","date":"10\/21\/26","pax":"Bluto, Lemming, Manscape (WD), Hokey Pokey, Woodpecker (WB), FNG McBeal, BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27463","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27463"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27463\/revisions"}],"predecessor-version":[{"id":27464,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27463\/revisions\/27464"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}