{"id":3907,"date":"2018-02-28T15:37:08","date_gmt":"2018-02-28T19:37:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3907"},"modified":"2018-02-28T16:09:40","modified_gmt":"2018-02-28T20:09:40","slug":"how-to-b-o-m-b-your-q","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/how-to-b-o-m-b-your-q\/","title":{"rendered":"How to B.O.M.B. your Q"},"content":{"rendered":"<p><strong>Pax<\/strong>:\u00a0 Gelding (WB), TSA, Jar Jar, Chisel, Van Pelt, Myagi, Blue Steel,\u00a0 Roosevelt, Fokker, \u00a0Skinny Glazer, Swiss Miss, Bebo, Manscape (WD), Cheese Steak, Hazer, Toto, Lysol, The Vig (QIC)<\/p>\n<p>&nbsp;<\/p>\n<p>Ingredients to design a simple beat down.<\/p>\n<ul>\n<li>Handful of Exercises: YHC prefers no more than 5 (Cardio, Shoulder, Chest, Ab, Legs) If you can come up with an anagram with the starting letter of each exercise even better. YHC sticks with BLIMPS or BOMBS<\/li>\n<li>Keep reps in a consistent pattern: 5,10,15\u2026.7,14,21,\u202610,20,30\u2026etc.<\/li>\n<li>Add a break up exercise: run\/bear crawl\/apollo creed around, up, down, a building\/field\/hill\/track<\/li>\n<li>Bring music to distract from the monotony<\/li>\n<\/ul>\n<p>Remember it is 5:30 in the morning. It\u2019s usually dark. \u00a0The key is to keep it simple enough for you to remember and explain to the Pax.<\/p>\n<p>With these ingredients in mind YHC designed a simple but effective beat down enjoyed, nay, endured by 19 of the Dash\u2019s finest Pax this morning.<\/p>\n<p>It went down something like this\u2026..<\/p>\n<p><strong>W-o-R<\/strong>:<\/p>\n<p>SSH x 20<\/p>\n<p>IST x 15<\/p>\n<p>Whirly\u2019s w\/ Clap x 15<\/p>\n<p>Mosey to Pull up Bar<\/p>\n<ul>\n<li>Partner up<\/li>\n<li>P1: 5 pull ups<\/li>\n<li>P2: People\u2019s Chair<\/li>\n<li>Flap Jack<\/li>\n<li>Repeat-O x 4<\/li>\n<\/ul>\n<p>Mosey to front of Reynolds Auditorium \u2013 Be sure to enjoy the view!!<\/p>\n<p><strong>The Thang<\/strong>:<\/p>\n<p>The Vig B.O.M.B.S Conspiracy<\/p>\n<ul>\n<li>Do called exercise and Run a lap around Reynolds Auditorium<\/li>\n<li><strong><u>B<\/u><\/strong>urpee x 7<\/li>\n<li><strong><u>O<\/u><\/strong>ver Head Claps x 14<\/li>\n<li><strong><u>M<\/u><\/strong>erkins x 21<\/li>\n<li><strong><u>B<\/u><\/strong>ig Boi Sit Ups x28<\/li>\n<li><strong><u>S<\/u><\/strong>quats x 35<\/li>\n<li>Repeato until Q calls time (06:10)<\/li>\n<\/ul>\n<p>Mosey Back to Parking Lot<\/p>\n<p>Done<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Annc<\/strong>:<\/p>\n<ul>\n<li>Fokker, Bavarian Cream Pie, Bernie, opening a pub, West Salem Public House, soft open tonight for F3 @ 7:00 -400 South Green St<\/li>\n<li>March 22 Duck Unlimited Fundraiser dinner see TSA for details<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong>:<\/p>\n<ul>\n<li>It was good to see Lysol back from his post nantan vacation and out in the gloom, #kotters<\/li>\n<li>Speaking of #kotters, Has anyone heard from Chomper?<\/li>\n<li>YHC has no idea what Fokker and Skinny Glazer were doing this AM while doing Big Boi Sit Ups<\/li>\n<li>Cheese Steak is a beast, so is Van Pelt, both were out front all morning along with Jar Jar and Chisel<\/li>\n<li>How many Salem Presbyterian Guys can fit into one car? #clowncarexperts<\/li>\n<li>Plunger is right, Manscape is getting more surly, Mongoose level? \u2026.Not yet<\/li>\n<li>Cheerio was out today because he wasn&#8217;t feeling well, what was Cherry Pie&#8217;s excuse?<\/li>\n<li>One name is missing from the list of Pax, the recording wasn&#8217;t the best on YHC phone, if you know who is missing please add in the comments<\/li>\n<li>Lots of new faces posting to Conspiracy these days, #premierwedensdayworkout<\/li>\n<\/ul>\n<p>Always a pleasure to lead!<\/p>\n<p>The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pax:\u00a0 Gelding (WB), TSA, Jar Jar, Chisel, Van Pelt, Myagi, Blue Steel,\u00a0 Roosevelt, Fokker, \u00a0Skinny Glazer, Swiss Miss, Bebo, Manscape (WD), Cheese Steak, Hazer, Toto, Lysol, The Vig (QIC) &nbsp; Ingredients to design a simple beat down. Handful of Exercises: YHC prefers no more than 5 (Cardio, Shoulder, Chest, Ab, Legs) If you can come [&hellip;]<\/p>\n","protected":false},"author":375,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-3907","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"The Vig","date":"02\/28\/2018","pax":"Gelding (WB), TSA, Jar Jar, Chisel, Van Pelt, Myagi, Blue Steel, , Roosevelt, Fokker,  Skinny Glazer, Swiss Miss, Bebo, Manscape (WD), Cheese Steak, Hazer, Toto, Lysol, The Vig (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3907","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3907"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3907\/revisions"}],"predecessor-version":[{"id":3911,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3907\/revisions\/3911"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}