3\/21\/2018<\/p>\n
Q: Boomerang (VQ)<\/p>\n
THE PAX<\/p>\n
Goofy, Bam, Singing Cowboy, Lace, Landshark, Cobra, Bluto, Tuco, TR (WB), Zuckerberg, Interference, Light Brigade, Boomerang (WD).<\/p>\n
YHC had the privilege of his first VQ (yes Interference, overdue) being at Bells N Whistles on a snowy first day of spring, where 13 PAX gathered for the sounds of Motown and a well-lit workout space (thanks Larry). As I arrived I was thrown off by the number of cars in the soccer field parking lot, especially since I recognized none of the vehicles and they were in the wrong lot. First thought, what are the disclaimers when there are FNG\u2019s in the PAX!<\/p>\n
After the school closing announcement by Goofy, more on the response later, we began the workout. A very loosely based theme around the automakers of Detroit, loose because the Q failed to make many references during the workout. Needs improvement noted.<\/p>\n
WARMUP<\/p>\n
Back in the day there were 109 auto manufacturers in Detroit with only 3 surviving in some form today-Ford, GM and Chrysler. In their honor we did 3 Burpees (B for Buick)<\/p>\n
Seal Jacks X20 (S for Saturn)
\nPlank Jacks X15- (P for Pontiac)
\nArm Swirls Forward, Backward and Overhead X10 each<\/p>\n
Run Lap of Parking Lot<\/p>\n
THE WORKOUT<\/p>\n
4 Circuits
\nGoblet Squats (G for GMC Trucks) \u200b\u200b\u200bX15
\nDead Lift (D for Dodge)\u200b \u200b \u200b\u200b\u200bX15
\nCurls (C for Chevy)\u200b\u200b \u200b\u200b\u200bX10 each arm
\nLunge with Weight (L for Lincoln)\u200b\u200b\u200bX10 each leg
\nOverhead Press (O for Olds)\u200b\u200b\u200b\u200bX20
\nSkull Crushers (S for Saab-not sure why)\u200b\u200bX20<\/p>\n
After each set of the above run across the parking lot and on far side do the following, Hold for the 6 before returning to circuit (Al Gore)<\/p>\n
After First Circuit
\nMonkey Humpers (H for Hummer) \u200b\u200b\u200bX25
\nOn Return Dips\u200b\u200b\u200b\u200b\u200b\u200bX20<\/p>\n
After Second Circuit
\nJump Squats (J for Jeep) \u200b\u200b\u200b\u200bX25
\nOn Return Calf Raises Alternate\u200b\u200b\u200b\u200bX10 each leg<\/p>\n
After Third Circuit
\nKettle Bell Swings\u200b\u200b\u200b\u200b\u200bX25
\nOn Return Step ups\u200b\u200b\u200b\u200b\u200bX15 each leg<\/p>\n
After Fourth Circuit
\nSSH\u200b\u200b\u200b\u200b\u200b\u200b\u200bX25
\nOn Return 4 America Hammers\/1 WWII Sit-ups, increase AH by 4 each time\/WWII by 1 until 20\/5.<\/p>\n
MARY<\/p>\n
LBC\u2019s (C for Cadillac and Chrysler)
\nMutton Crunch (M for Mercury)
\nPenguin Crunch (P for Plymouth)
\nFreddie Mercury (F for Ford)<\/p>\n
COT<\/p>\n
Prayers for Rhonda at Panera, cancer has returned.<\/p>\n
Prayers TR\u2019s aunt has diabetes and issues arising from that.<\/p>\n
Bam referenced and excellent podcast on the need for men to be in community with each other and the effects of not being in a community. It\u2019s not just about doing a workout.<\/p>\n
YHC was honored to take out the group of men he has come to admire and respect. Praying for the requests mentioned and for those suffering with addictions. Prayer for to be transparent with other men, our families and those that we work with.<\/p>\n
MOLESKIN<\/p>\n
All PAX showed up ready to work and did not disappoint YHC at his VQ-THANKS!<\/p>\n
The announcement of school closing brought many a %#&@, &*@%, $&$% and #&@% from Cobra-tried to think of one to share, but just couldn\u2019t.<\/p>\n
Obviously, the divider on the cardboard box threw Goofy off as he was off across the lot before the first circuit was done, he returned and stayed on track.<\/p>\n
Music was given an A+.<\/p>\n
Lace and Singing Cowboy were after it this AM, strong performance men.<\/p>\n
Tuco hoped for the Jackson 5 to be playing while we were with the Bells and somehow Siri much have known and obliged.<\/p>\n
Bam needed a soapbox and many shouts of Preach It were heard during the announcements\/COT.<\/p>\n
Mongoose was not present.<\/p>\n
Thanks gentlemen for the support and to site Q Cobra for the keys, tried to leave them with the principal but with the school closing, you know, oh well!<\/p>\n","protected":false},"excerpt":{"rendered":"
3\/21\/2018 Q: Boomerang (VQ) THE PAX Goofy, Bam, Singing Cowboy, Lace, Landshark, Cobra, Bluto, Tuco, TR (WB), Zuckerberg, Interference, Light Brigade, Boomerang (WD). YHC had the privilege of his first VQ (yes Interference, overdue) being at Bells N Whistles on a snowy first day of spring, where 13 PAX gathered for the sounds of Motown […]<\/p>\n","protected":false},"author":187,"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-4197","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Boomerang","date":"3\/21\/2018","pax":"Goofy, Bam, Singing Cowboy, Lace, Landshark, Cobra, Bluto, Tuco, TR (WB), Zuckerberg, Interference, Light Brigade, Boomerang (WD and Q)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4197","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4197"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4197\/revisions"}],"predecessor-version":[{"id":4201,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4197\/revisions\/4201"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}