{"id":3913,"date":"2018-02-28T19:30:50","date_gmt":"2018-02-28T23:30:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3913"},"modified":"2018-02-28T19:30:50","modified_gmt":"2018-02-28T23:30:50","slug":"counting-is-hard-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/counting-is-hard-at-bnw\/","title":{"rendered":"Counting is hard&#8230;at BNW"},"content":{"rendered":"<p>Bells and Whistles 2.28.18<\/p>\n<p>Q: Palin<\/p>\n<p>PAX: Pita, Lace, Burns, BAM, Cobra, Poncho, Tuco, Landshark, Cato, Lite Brigade, Spamalot, Boomerang, The Singing Cowboy, Palin<\/p>\n<p>&nbsp;<\/p>\n<p>Warm up: SSH, AV, Whirly, Arm circles forward\/reverse<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey around parking lot and circle (0.29 mi)<\/p>\n<p>Curls \u2013 Left arm<\/p>\n<p>Curls \u2013 Right arm<\/p>\n<p>Dead lift<\/p>\n<p>Mosey around parking lot and circle<\/p>\n<p>Goblet Squats<\/p>\n<p>Upright Rows<\/p>\n<p>Skull Crushers<\/p>\n<p>Mosey around parking lot and circle<\/p>\n<p>Irkins<\/p>\n<p>Staggered Merkin \u2013 left hand on curb<\/p>\n<p>Derkins<\/p>\n<p>Staggered Merkin \u2013 right hand on curb<\/p>\n<p>Mosey around parking lot and circle<\/p>\n<p>Bent Over Row \u2013 Left arm<\/p>\n<p>Bent Over Row \u2013 Right arm<\/p>\n<p>Iron Mikes<\/p>\n<p>Mosey around parking lot and circle<\/p>\n<p>Curls \u2013 Left arm<\/p>\n<p>Curls \u2013 Right arm<\/p>\n<p>Skull Crushers<\/p>\n<p>&nbsp;<\/p>\n<p>Mary by committee<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Distillery 1-year anniversary is tomo<\/li>\n<li>Fokker, Bernie, and Cream Pie have their super secret soft opening tonight, check Slack for details<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>All those struggling with addiction<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Music provided by the Classic Rock Workout playlist from Amazon Prime.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC enjoyed reading the backblasts and catching up on things as I prepared for BNW as I had not been in a while and didn\u2019t want to disappoint. Hat\u2019s off to Zima, he really puts some effort into those things, must be slow days at the office. I read his gambling workout, looked terrible and confusing, thought about trying to simplify with a blackjack game, but thought better of it. Also, hats off to all those who created the website, and recreated it \u2013 for all the grief going around about it I don\u2019t know that you got a proper tclaps, so there.<\/p>\n<p>&nbsp;<\/p>\n<p>MC was strong this morning, but it seemed like everyone had a good time. No complaints were received in the complaint box, so must not have been anything too serious\u2026 There is rumored to be a Q school coming up in the spring, all agreed it is needed.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for the opportunity Q<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bells and Whistles 2.28.18 Q: Palin PAX: Pita, Lace, Burns, BAM, Cobra, Poncho, Tuco, Landshark, Cato, Lite Brigade, Spamalot, Boomerang, The Singing Cowboy, Palin &nbsp; Warm up: SSH, AV, Whirly, Arm circles forward\/reverse &nbsp; Mosey around parking lot and circle (0.29 mi) Curls \u2013 Left arm Curls \u2013 Right arm Dead lift Mosey around parking [&hellip;]<\/p>\n","protected":false},"author":213,"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-3913","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Palin","date":"2.28.18","pax":"Pita, Lace, Burns, BAM, Cobra, Poncho, Tuco, Landshark, Cato, Lite Brigade, Spamalot, Boomerang, The Singing Cowboy, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3913","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3913"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3913\/revisions"}],"predecessor-version":[{"id":3914,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3913\/revisions\/3914"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}