{"id":5004,"date":"2018-05-23T16:35:19","date_gmt":"2018-05-23T20:35:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5004"},"modified":"2018-05-24T07:05:06","modified_gmt":"2018-05-24T11:05:06","slug":"a-fine-line-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/a-fine-line-bells-whistles\/","title":{"rendered":"A Fine Line @ Bells & Whistles…"},"content":{"rendered":"

PAX:<\/h4>\n

Burns (WB); Hedwig; Shingles; Light Brigade; TPS; Toe Tag; Boomerang (WD); Cobra; BAM; Landshark; THE Singing Cowboy; Tuco; Winklevoss; Poncho; Interference; LeFreak; Zuck (QIC)<\/p>\n

17 pax showed up @ Bells-&-Whistles.\u00a0 For those on the Twitterverse, they may have seen references to lines and crack(s).\u00a0 Some may have wondered, “Is Zuck smoking crack<\/em>?!\u00a0 Or doing lines?<\/em>”\u00a0 No – Zuck does not do such things.\u00a0 The most fitting was probably the ol’ “step on a crack, you break your mama’s back!<\/em>” – as we used cracks\/lines in the concrete as reference points for our non-KB exercises, and pax were supposed to avoid stepping on them.\u00a0 It was went down kinda sorta mostly like this…<\/p>\n

The Thang:<\/h4>\n

Warm-o-Rama<\/strong> (all IC)<\/p>\n

    \n
  • SSH x20<\/li>\n
  • Merkins x15<\/li>\n
  • Imperial Walkers x15<\/li>\n
  • Peter Parkers x15<\/li>\n
  • Whirlies w\/ Clap x15<\/li>\n
  • Parker Peters x15 (hold it…)<\/li>\n
  • Mountain Climbers x20 (hold it…)<\/li>\n
  • Wide Merkins x10 (hold it…)<\/li>\n
  • Plank Jacks x 15<\/li>\n<\/ul>\n

    Dynamic Warm-Up<\/strong> (parking lot)<\/p>\n

      \n
    • High Knees (half-way); Butt-Kickers (other half)<\/li>\n
    • Apollo Creed Right (half-way); Apollo Creed Left (other half)<\/li>\n
    • Back Pedal Down; Sprint Back<\/li>\n<\/ul>\n

      TABATA<\/strong> – 20 secs on, 10 secs off; 8 reps; alternating between two exercises per round; so will do each exercise 4 times in a given round; One exercise will be a KB exercise; for other exercise, pax will need to find a line\/crack<\/strong> in concrete and use as reference point (being EXTREMELY careful not to touch line\/crack during workout – or ever for that matter<\/em>); 9 rounds (36 mins)<\/p>\n

        \n
      • Round 1<\/strong>\n
          \n
        • KB Swings<\/li>\n
        • Side Steps (laterally over line)<\/li>\n<\/ul>\n<\/li>\n
        • Round 2<\/strong>\n
            \n
          • Goblet Squats<\/li>\n
          • Side-to-Side Moguls (laterally over line)<\/li>\n<\/ul>\n<\/li>\n
          • Round 3<\/strong>\n
              \n
            • Skull Crushers<\/li>\n
            • Front\/Back Hop (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n
            • Round 4<\/strong>\n
                \n
              • One-Arm Curls<\/li>\n
              • Front\/Back Step (quick steps forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n
              • Round 5<\/strong>\n
                  \n
                • Rows (Upright or Bent-Over)<\/li>\n
                • Plank Moguls (laterally over line)<\/li>\n<\/ul>\n<\/li>\n
                • Round 6<\/strong>\n
                    \n
                  • Overhead Press (One or Two-Arm)<\/li>\n
                  • Plank w\/ Right Leg Pulse\/Extension (laterally over line)<\/li>\n<\/ul>\n<\/li>\n
                  • Round 7<\/strong>\n
                      \n
                    • One-arm Snatch (R & L)<\/li>\n
                    • Plank w\/ Left Leg Pulse\/Extension (laterally over line)<\/li>\n<\/ul>\n<\/li>\n
                    • Round 8<\/strong>\n
                        \n
                      • Two-Arm Curls (Forward & Reverse)<\/li>\n
                      • Plank Thrusters (Cobra Humpers) (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n
                      • Round 9<\/strong>\n
                          \n
                        • Dead Lifts (One or Two Leg)<\/li>\n
                        • Plank Hand-Walk (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                          MARY<\/strong><\/p>\n

                            \n
                          • KB Gut-Busters (I’m a li’l teapot) – Right (music goes off, thus we hit the 36 min mark during this, but the workout was NOT over…<\/em>)<\/li>\n
                          • KB Gut-Busters (I’m a li’l teapot) – Left<\/li>\n
                          • Mountain Climbers (IC)<\/li>\n
                          • Plank Jacks (IC)<\/li>\n<\/ul>\n

                            FIN<\/strong> –\u00a0Yes, it was like 6:16+<\/em><\/p>\n

                            COT<\/strong><\/h4>\n

                            YHC took out the pax – lifting up the prayers – spoken and unspoken – to Him – because He can handle them a lot better than we can!<\/p>\n

                            NMM<\/strong><\/h4>\n
                              \n
                            • YHC left someone off the list of pax, but can’t figure out who it is!\u00a0 NEVERMIND<\/strong> – got it… @LeFreak<\/strong><\/em>!!!\u00a0 When recording names, I think the speaker was still ‘on’ and thus it was picking up the recording – not the phone, because most of what I heard in the recording was not from those who I had the phone in their face, but rather the other side of the circle (near @Cobra).<\/li>\n
                            • The pax noted how this was one of the only times they had seen YHC 5+ minutes early, and wondered how much earlier I had to wake up to make it in that time.<\/li>\n
                            • For pax on the Twitterverse, I wonder if they had any idea what all the “line” and “crack” talk was about.<\/li>\n
                            • There was undoubtedly mumblechatter – most coming from @BAM – but given the speaker was pointing in my direction, most of what I heard sounded much like the teacher in Peanuts.\u00a0 Or maybe that’s just what @BAM sounds like.<\/li>\n
                            • There were some pax expecting more running from YHC.\u00a0 [Spoiler] Ironically, I don’t like to run a lot when I’m not… running.<\/li>\n
                            • I guess it is no longer new news… but the humidity makes workouts extra hard, and I guess its here to stay (for the next few months).\u00a0 Personally, YHC left some sweat pools for the nice young students of Reagan High.\u00a0 Some pax went #Chippendale.<\/li>\n
                            • YHC noticed some folks’ “socializing” was getting in the way of their reps.\u00a0 I politely let them know.\u00a0 I think they let me know something in return…\u00a0 I couldn’t make it out but sure sounded like “you’re great Zuck!<\/em>“, and “sure Zuck, anything you say!<\/em>“.<\/li>\n
                            • TClaps to @Hedwig and @Shingles on their Med School graduation!!!\u00a0 Aye!<\/li>\n
                            • The entire group was STRONG today!\u00a0 YHC is encouraged and humbled by the pax and grateful for the opportunities to lead.\u00a0 Truly an honor.\u00a0 Thanks for the keys, @Cobra!<\/li>\n<\/ul>\n

                              ANNOUNCEMENTS<\/h4>\n
                                \n
                              • Memorial Day Convergence<\/strong> (and\/or SpeedTrap Run) – See Twitter.<\/li>\n
                              • WS Cycling Classi<\/strong>c (and Gears & Guitars) – This weekend!\u00a0 Check out Twitter for events, race times, etc.<\/li>\n
                              • Ultimate Runner<\/strong> – Registration may be closed.\u00a0 Can waitlist, or just show up and cheer on pax.<\/li>\n
                              • Shmedfest<\/strong> – August 25th – with lots of events leading up to the main event.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                                PAX: Burns (WB); Hedwig; Shingles; Light Brigade; TPS; Toe Tag; Boomerang (WD); Cobra; BAM; Landshark; THE Singing Cowboy; Tuco; Winklevoss; Poncho; Interference; LeFreak; Zuck (QIC) 17 pax showed up @ Bells-&-Whistles.\u00a0 For those on the Twitterverse, they may have seen references to lines and crack(s).\u00a0 Some may have wondered, “Is Zuck smoking crack?!\u00a0 Or doing […]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112],"tags":[],"class_list":["post-5004","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp"],"acf":{"q":"Zuckerberg","date":"05\/23\/2018","pax":"Burns (WB); Hedwig; Shingles; Light Brigade; TPS; Toe Tag; Boomerang (WD); Cobra; BAM; Landshark; THE Singing Cowboy; Tuco; Winklevoss; Poncho; Interference; LeFreak; Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5004","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5004"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5004\/revisions"}],"predecessor-version":[{"id":5015,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5004\/revisions\/5015"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}