Date: 5\/30\/2018<\/p>\n
Pax:\u00a0Le Freak, Poncho, Stats, Cobra, Drama Queen, Sassy, Sgt Schultz, Interference, Bluto, Winklevoss, Goofy, TPS, Burns, Landshark, Closer, Tuco<\/p>\n
Q: Tuco<\/p>\n
Through the generous donation of Interference’s scheduled Q YHC had one more opportunity to Q the PREMIER WEDNESDAY WORKOUT in Winston-Salem…located in Pfafftown.\u00a0 Whatever.<\/p>\n
Opened with a small almost not noticed poke at the esteemed Cobra with the Raffi hit “Baby Beluga” playing.\u00a0 Did not subject the Pax to this for very long and switched to Irish tunes.\u00a0 No theme or really reason for this other than YHC enjoys the Celtic genre and definitely upbeat enough to add to the workout.<\/p>\n
Let’s do this!<\/p>\n
WOR – some number IC of these exercises<\/p>\n
SSH<\/p>\n
IW<\/p>\n
Abe Vigoda<\/p>\n
Whirly has the Clap<\/p>\n
Mountain Climbers<\/p>\n
Peter Parker<\/p>\n
Parker Peter<\/p>\n
Arm Circles F & R<\/p>\n
Overhead Clap<\/p>\n
Seal Clap<\/p>\n
Mosey to end of parking lot and back twice – approximately 200 yards total (this was always the mosey)<\/p>\n
Thang – tabata 23 on, 7 off (Bluto went 45 on and 15 off at Parliament yesterday.\u00a0 45 was definitely excessive so shortened) – 5 sets of each then Mosey<\/p>\n
Overhead Press<\/p>\n
Curls<\/p>\n
Chest Press<\/p>\n
Skull Crusher<\/p>\n
Bent Over Row<\/p>\n
Curls<\/p>\n
Allen Iversons<\/p>\n
Few other things but slight Omaha here, details elude me at this time<\/p>\n
Mary<\/p>\n
LBC<\/p>\n
Freddie Mercury<\/p>\n
Plank<\/p>\n
And scene!<\/p>\n
Announcements:<\/p>\n
– Sgt Schultz has Q at TRQ<\/p>\n
– Goofy has Q at Distillery<\/p>\n
– El Buen Pastor fun run Friday – today last day to register<\/p>\n
– Cancer Services 5k on Saturday<\/p>\n
COT:<\/p>\n
Goofy took us out strong asking for strength and wisdom to be better men.<\/p>\n
NMM:<\/p>\n
– Surprisingly pleasant reception for the music brought to you by my Dropkick Murphys station on Pandora; biggest complaint may have been the commercials – deal with it, not going to pay for commercial-free version<\/p>\n
– Few call outs for Phil Collins – Poncho convinced we could pay Phil $10 and he would have shown up at the AO, we decided Phil is not an A-lister and maybe B leaning towards C #poorPhil<\/p>\n
– Great to see some new\/returning\/not regular guys at Bells&Whistles – Stats, Sassy, TPS, Sgt Schultz, Drama Queen getting after it<\/p>\n
– 23 and 7 had no real meaning until pointed out to me that Lebron is number 23 and beat the Celtics in 7 – either Poncho or Le Freak ruined my morning, thanks brothers<\/p>\n
– EC run for Bluto and Closer, EC ruck for Cobra and Cobra’s dog (aka Winston)<\/p>\n
– Good news with 5 sets of each (debated Omaha to 4 with Le Freak, no changes made) is the MC goes quiet after a little while<\/p>\n
– 7 seconds was good fodder for “that’s what she said” and “owning” one’s inadequacies #iswhatitis<\/p>\n
Gentlemen – my absolute pleasure this morning.\u00a0 Great group, everyone pushing, no slow down.\u00a0 Thank you for the good wishes as I transition to a new area.<\/p>\n
Cobra – I’m taking the keys as a souvenir.\u00a0 Stole the Outhouse keys also.<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: 5\/30\/2018 Pax:\u00a0Le Freak, Poncho, Stats, Cobra, Drama Queen, Sassy, Sgt Schultz, Interference, Bluto, Winklevoss, Goofy, TPS, Burns, Landshark, Closer, Tuco Q: Tuco Through the generous donation of Interference’s scheduled Q YHC had one more opportunity to Q the PREMIER WEDNESDAY WORKOUT in Winston-Salem…located in Pfafftown.\u00a0 Whatever. Opened with a small almost not noticed poke […]<\/p>\n","protected":false},"author":133,"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-5075","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Tuco","date":"5\/30\/2018","pax":"Le Freak, Poncho, Stats, Cobra, Drama Queen, Sassy, Sgt Schultz, Interference, Bluto, Winklevoss, Goofy, TPS, Burns, Landshark, Closer, Tuco"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5075","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5075"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5075\/revisions"}],"predecessor-version":[{"id":5076,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5075\/revisions\/5076"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}