YHC awoke to hearing the wind whistling outside and knew it was time to find some more clothing outside of what was pre-planned the night before. Sure enough, when YHC arrived, there was a nip in the air with nice ocean breezes as 8 PAX traveled to the beach. Being from Eastern NC, YHC is in the 0.00001% of the population that considers shagging a dance move\u2026all of the songs this morning provided the PAX the opportunity to shag, but none obliged. That may partly be due to the fact that the speaker was not turned up loud enough; but hey, enough about that, let\u2019s get to the beatdown:<\/p>\n
Warm-o-Rama<\/strong> Mosey around circle<\/p>\n The Thang<\/strong> Rotation #1 Mosey around circle<\/p>\n Rotation #2 Mosey around circle<\/p>\n Rotation #3 Mosey around circle<\/p>\n Rotation #4 Mosey around circle<\/p>\n Mary<\/strong> Fin!<\/p>\n Announcements<\/strong> Forgot to mention in COT, Hoptoberfest is hosting the Beer Run on 11\/19. All PAX are welcome to partake.<\/p>\n Prayer Requests<\/strong> Boomerang\u2019s assistant\u2019s husband is a diabetic and having surgery to have half his big toe removed after a bone infection.<\/p>\n Fingers\u2019 brother-in-law had a heart attack last weekend, continued prayers for him.<\/p>\n NMM<\/strong> Not much MC this morning, seemed the playlist was at least bearable to most. YHC even heard the comment that at least it wasn\u2019t prom night or death metal so YHC considers that a success.<\/p>\n Always nice to see faces that I don\u2019t see much on the Clemmons side of town. It was a pleasure to get to work out with Interference, Lace, and Resistor\u2026not sure if I have been at a workout with the latter two before this morning. The last time YHC tried to keep up with Interference at B&W, it ended with YHC making the 2nd turn on the circle and Interference basically cruising to the finish\u2026#notafasthole<\/p>\n There were a couple Q fails on demonstrations, thankfully this group of PAX had low expectations and made up their own exercises to complement the gibberish YHC provided them.<\/p>\n Bluto is running the Richmond Half this weekend, so he deservedly took a lap or two to stay loose. Stay healthy, man!<\/p>\n Cobra was pleased that there was a Q. YHC woulda probably skipped out on #3rdF later this evening with him had the alarm not gone off this morning for fear of personal safety.<\/p>\n Tuco apparently took some time off post \u2013Bourbon Chase, but seemed to be fresh and running with the #fastholes towards the end\u2026actually, that was everyone except YHC, who was worn out.<\/p>\n Boomerang has his typical demolishing of a workout and never seems to get tired, ever. Energizer bunny-like out there.<\/p>\n YHC still has the goal of running the BRR next September. Got down to a 9:30\/mile pace over the weekend in the Mission 5k, which is at least a 2:00\/mile drop from early-September. I\u2019m thankful to the PAX for pushing, encouraging, and celebrating with me along my journey to get faster and stronger. There\u2019s a still a lot of work left to do, but I\u2019m closer now than I was two months ago and your push has almost everything to do with it. Thank you, men.<\/p>\n Playlist<\/strong> YHC awoke to hearing the wind whistling outside and knew it was time to find some more clothing outside of what was pre-planned the night before. Sure enough, when YHC arrived, there was a nip in the air with nice ocean breezes as 8 PAX traveled to the beach. Being from Eastern NC, YHC is […]<\/p>\n","protected":false},"author":376,"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-3243","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Sassy","date":"11\/8\/2017","pax":"Boomerang, Tuco, Bluto, Interference, Cobra, Resistor, Lace, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3243","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3243"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3243\/revisions"}],"predecessor-version":[{"id":3246,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3243\/revisions\/3246"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nCopperhead Squats x10 IC
\nPlank Jacks x15 IC
\nArm Swirlys F & B x10 IC
\nSide Lunge Side Kick x10 IC each leg
\nWhirly with the clap x15 IC<\/p>\n
\nDo each exercise rotation and repeato. The original plan was to do all of these 3 times but YHC Omaha\u2019ed in the 1st rotation to only do everything twice. Everything was done x5 OYO each arm unless otherwise noted.<\/p>\n
\nArm Swings
\nSquat Reach
\nWindmill
\nClean Squat Press<\/p>\n
\nOverhead Lunge
\nRow
\nChest Press
\nSingle Leg Deadlift <\/p>\n
\nSumo Deadlift High Pull x10
\nSide Lunge
\nWWI Sit-Up Press x10
\nCurl Press Extension<\/p>\n
\nStep-ups with KB x10 each leg
\nDips x10
\nDerkins x10
\nFigure 8\u2019s x10 <\/p>\n
\nAmerican Hammer x20 IC
\nLBC x15 IC<\/p>\n
\nUpcoming races (Richmond, Mistletoe, etc.)<\/p>\n
\nThe PAX & M runners doing the Richmond Full & Half Marathon <\/p>\n
\nThank you guys for the support and encouragement this morning, it was greatly appreciated. YHC had inspiration from a KB workout put together by a member of the F3 ENC PAX and did a variation of this workout with Gazelle about a month ago. I tweaked it this morning to add more whistle and less bell in it. All in all, YHC\u2019s legs indicate the beatdown was sufficient. <\/p>\n
\nDanglin\u2019 on a String \u2013 General Johnson & The Chairmen of the Board
\nGive Me Just a Little More Time \u2013 General Johnson & The Chairmen of the Board
\n39-21-40 Shape \u2013 General Johnson & The Chairmen of the Board
\nI Love Beach Music \u2013 The Embers
\nEverything\u2019s Tuesday \u2013 General Johnson & The Chairmen of the Board
\nBaby I Need Your Loving \u2013 The Four Tops
\nYou\u2019re More Than a Number in My Little Red Book \u2013 The Drifters
\nParty Time Man \u2013 The Catalinas
\nI\u2019d Rather Be in Carolina \u2013 General Johnson & The Chairmen of the Board
\nStanding in the Shadows of Love \u2013 The Four Tops
\nCarolina Girls \u2013 General Johnson & The Chairmen of the Board
\nHold Back the Night \u2013 The Trammps
\nSame Old Song \u2013 The Four Tops
\nI Can\u2019t Help Myself (Sugar Pie Honey Bunch) \u2013 The Four Tops<\/p>\n","protected":false},"excerpt":{"rendered":"