{"id":3810,"date":"2018-02-21T23:18:18","date_gmt":"2018-02-22T03:18:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3810"},"modified":"2018-02-21T23:18:18","modified_gmt":"2018-02-22T03:18:18","slug":"a-little-funk-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/a-little-funk-at-bnw\/","title":{"rendered":"A Little Funk at BNW"},"content":{"rendered":"

21 Feb 2017<\/p>\n

Pax: Cobra, Zuckerberg, Tuco, Poncho (WB), The Singing Cowboy, Boomerang (WD), Light Brigade, LandShark, Lace, Peeta, Burlap<\/p>\n

 <\/p>\n

It had been a while since YHC helmed BNW — actually it had been several weeks since I had posted there.\u00a0 But YHC found a BNW workout on my phone dated Aug 2017 — I honestly don’t remember Qing it.\u00a0 In fact, I think I simply prepared it but never Qed it.\u00a0 I couldn’t find it on the website because, well, we were still on the old site back in the summer or not on at all.\u00a0 So, my assumption is that I would not be repeating anything, and IF it was a repeat, it was so long ago that I could get away with it.<\/p>\n

So I printed it out and modified maybe two exercises and headed out.<\/p>\n

Got there a little early (for me, 5:22 is early) but the gates were locked.\u00a0 Three Inmar dudes and I made the long walk with bells from the tennis courts and got set up about 5:30 when the other dudes were pulling in, as the gates had been unlocked about 5:29.<\/p>\n

Pax lined up at one end of the parking lot — the one where I actually remember Qing the Kevorkian last year — and were briefly disclaimed.\u00a0 Here is the workout:<\/p>\n

SSH IC
\nMtn Climbers IC
\nRunning with Scissors IC\u00a0 — Rest of workout:\u00a0 no rest, just switch exercises on Q’s call.
\nRun
\nMerkins – Squats with Bells – Peter Parker and repeat these trio
\nRun
\nKB Swings – Skull Crushers – Freddie Mercury and repeat these trio
\nRun
\nPlankjacks – Left arm curls – Parker Peter and repeat these trio<\/p>\n

Run
\nRight Arm Curls – Nolan Ryan\u2019s left arm – Greg Louganis with bells and repeat these trio
\nRun
\nOH Press – Nolan Ryan\u2019s right arm – Upright rows and repeat these trio
\nRun
\nKB swings – Touchdown squats – Renegade rows alternate and repeat these trio
\nRun
\nAmerican Hammer with bells – Clean jerk alternate hands – Low flutter and repeat these trio
\nRun
\nMutton bridge alternate – Low dolley with bell – LBCs – WWII situps with bells\u00a0and repeat all four<\/p>\n

The FUNK was in a few of the songs that emanated from YHC’s Spotify feed.\u00a0 My FREE feed, because YHC is too d@*>$d cheap to spring for the paid version.\u00a0 Only two ads, and the second was at the end.\u00a0 Because the songs were randomly chosen by Spotify from one of my playlists, I can’t completely verify all the songs, but I remember these:<\/p>\n