{"id":2929,"date":"2017-10-11T13:27:25","date_gmt":"2017-10-11T17:27:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2929"},"modified":"2017-10-11T13:27:25","modified_gmt":"2017-10-11T17:27:25","slug":"milli-vanilli-at-bw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/milli-vanilli-at-bw\/","title":{"rendered":"Milli Vanilli at B&amp;W"},"content":{"rendered":"<p>8 posted this AM to find there was no Q. The schedule said one thing, but that doesn&#8217;t necessarily mean anything. And apparently our neighbor PAXs across the way at the Meadowlark schools\u00a0ran into a similar issue. No Q? No problem. We got this.<\/p>\n<p>Warm-up lap around the bus loop, grab a phone for tunes, and let&#8217;s get this thing going.<\/p>\n<p>SSHs, IWs, Mountain Climbers, Overhead Claps, Whirly&#8217;s (with a clap).<\/p>\n<p>Tabata (the REAL tabata &#8211; 20 seconds on, 10 seconds rest):<\/p>\n<p>Squats, lunges, figure 8s, merkins, curls, skull crushers, swings, bent over rows, raggedy annes, dips, WWIIs, LBCs, outside knee crunches, and probably a few other things, too. Run a lap around the bus loop after each 8-round evolution.<\/p>\n<p>CoT &#8211; Boomerang with strong words from the heart<\/p>\n<p>Prayer requests\/Announcements:<\/p>\n<ul>\n<li>prayers to those running the Kentucky Bourbon Chase relay this weekend.<\/li>\n<li>prayers to the Mount Tabor HS cross-country team running in NY.<\/li>\n<li>Prayers to @Lace&#8217;s family per a recent death in the family<\/li>\n<li>Zeke (Reagan HS custodian) has 40 days until he retires. But he&#8217;s not counting the days, or anything.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>All PAXs contributed their Q-ness to the workout today. #Leadership<\/li>\n<li>Tunes were compliments of the &#8220;Thunderstruck&#8221; Pandora station &#8211; 80&#8217;s classic rock-n-roll stuff. No complaints other than, &#8220;No Tuco music today?&#8221; #sarcasm<\/li>\n<li>@Sgt. Schultz was the only provider of wind this AM. Even he had a tough time with it. #Selfsmoked<\/li>\n<li>Aside from the aforementioned &#8220;breeze&#8221;, this morning&#8217;s air was thick. YHC&#8217;s hair was a mess as a result. #sarcasmagain<\/li>\n<li>@Resistor can&#8217;t remember his exercises. #Respectproblems<\/li>\n<\/ul>\n<p>&#8216;Twas another enjoyable morning with the B&amp;W Jabroni&#8217;s. Till next time&#8230;<\/p>\n<p>Aye<\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 posted this AM to find there was no Q. The schedule said one thing, but that doesn&#8217;t necessarily mean anything. And apparently our neighbor PAXs across the way at the Meadowlark schools\u00a0ran into a similar issue. No Q? No problem. We got this. Warm-up lap around the bus loop, grab a phone for tunes, [&hellip;]<\/p>\n","protected":false},"author":71,"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-2929","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Community Q","date":"10\/11\/2017","pax":"Landshark, Thumper, Bluto, Resistor, Boomerang, Sgt. Schultz, Singing Cowboy, Cobra"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2929","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\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2929"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2929\/revisions"}],"predecessor-version":[{"id":2930,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2929\/revisions\/2930"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}