{"id":4451,"date":"2018-04-11T13:19:49","date_gmt":"2018-04-11T17:19:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4451"},"modified":"2018-04-11T13:19:49","modified_gmt":"2018-04-11T17:19:49","slug":"slow-yer-roll-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/slow-yer-roll-at-bnw\/","title":{"rendered":"Slow yer roll at BnW"},"content":{"rendered":"<p><strong>Slowin&#8217; yer roll at Bells n&#8217; Whistles<\/strong><\/p>\n<p>Q: BAM<\/p>\n<p>Date: 4\/11\/18<\/p>\n<p>Pax: Cobra, Winklevoss, Poncho, Tuco, In, Z, Burns (WB), PETA, Fingers (WD), Bluto, Hoptoberfest, Light Brigade, Lace, BAM (QIC)<\/p>\n<p>Not fully recovered from pain inflicted by Snooki and Cherry Pie, the Q tried to think of a way to work out his own soreness, give the pax a good beatdown, and not be the 6 again.\u00a0 Well 2 out of 3 ain&#8217;t bad!<\/p>\n<p>Pax were a little slow to gather even according to NDT (Nantan Daylight Time), so Q launched into the first exercise as crowd pulled in and got ready to work.<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>IW<\/li>\n<li>Copperhead Squat<\/li>\n<li>Tempo Merkin<\/li>\n<li>Whirly is too social for his own good<\/li>\n<li>Peter Parker<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>For most things in life, focusing on the negative makes you wind up like Mongoose, but it can be a great way to push your muscles!\u00a0 So, pax did slow and steady 4 count on the negative of the exercise 12 times:<\/p>\n<ul>\n<li>Pullover<\/li>\n<li>Skull crusher<\/li>\n<li>press<\/li>\n<\/ul>\n<p>Lung Buster x 3 &#8211; :30 secs to sprint across parking lot and back<\/p>\n<ul>\n<li>Goblet squat<\/li>\n<li>L leg lunge<\/li>\n<li>R leg lung<\/li>\n<\/ul>\n<p>Lung buster x 3<\/p>\n<ul>\n<li>Kettlebell swing x 30<\/li>\n<li>R arm push press x 15<\/li>\n<li>L arm push press x 15<\/li>\n<\/ul>\n<p>Repeato this list again!<\/p>\n<p>Then added some bent over row (slow count on the negative of course)<\/p>\n<p>Pull overs<\/p>\n<p>Lung busters x 2<\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Scissors<\/li>\n<li>Freddie Mercs<\/li>\n<li>Metronome<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Our beloved Nantan attempted to carry on a second conversation during the warm-o-rama.\u00a0 Feeling properly chastised, he and the pax attempted to gang up on the Q with a weak attempt at MC.\u00a0 It was cute and fully expected.\u00a0 As the parent of 4 kids, YHC has learned that ignoring childish behavior is the quickest way to get them to stop it.\u00a0 It&#8217;s only an attempt to get attention and to find meaning out of their otherwise inconsequential lives.<\/li>\n<li>7 seemed to be a popular number to repeat every time, regardless of the count.\u00a0 PETA was kind enough to keep this &#8220;joke&#8221; going throughout the beatdown<\/li>\n<li>It was determined that Pax need to go to Pax-school (that&#8217;s not a real thing PETA) to learn the difference between the proper response to the command &#8220;Ready&#8221; and &#8220;Go&#8221;.\u00a0 Typically you would &#8220;go&#8221; on &#8220;go&#8221;, but some pax were confused by this nuance.<\/li>\n<li>Winklevoss often would reply with &#8220;no&#8221; when Q would give the &#8220;ready command.&#8221;\u00a0 Although a product of a school known for things other than education, this witty comment was well played.<\/li>\n<li>Winston, the dog, could be heard cheering the pax on during each Lung Buster section.\u00a0 All but Cobra were thankful.<\/li>\n<li>The playlist today was a Pandora station based on the song &#8220;One Way Out&#8221; by the Allman Brothers Band.\u00a0 So, there were two instrumentals that came up, this seemed confusing to Bluto, who likes to sing.<\/li>\n<li>Bluto then shared he likes to &#8220;tickle the ivory,&#8221; Pax thought that was a little too much info to share so early.<\/li>\n<li>All above comments that seem mean-spirited are said in jest.\u00a0 The Q was not held enough as a child so his only way to show love is to push away those closest to him.<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Q school &#8211; Saturday &#8211; 0600 &#8211; Hanes Park<\/li>\n<li>Rocky Mountain relay next weekend<\/li>\n<\/ul>\n<p><strong>Prayer Requests<\/strong><\/p>\n<ul>\n<li>Rocky Mountain Relay next weekend. (Poncho said Toe Tag is making the team run each leg twice or something like that)<\/li>\n<li>PETA&#8217;s friend Harry suffering from dementia<\/li>\n<li>Father of friend of Tuco&#8217;s who was just administered last rites<\/li>\n<\/ul>\n<p>Always a pleasure boys<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slowin&#8217; yer roll at Bells n&#8217; Whistles Q: BAM Date: 4\/11\/18 Pax: Cobra, Winklevoss, Poncho, Tuco, In, Z, Burns (WB), PETA, Fingers (WD), Bluto, Hoptoberfest, Light Brigade, Lace, BAM (QIC) Not fully recovered from pain inflicted by Snooki and Cherry Pie, the Q tried to think of a way to work out his own soreness, [&hellip;]<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4451","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"BAM","date":"4\/11\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4451","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4451"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4451\/revisions"}],"predecessor-version":[{"id":4453,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4451\/revisions\/4453"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}