{"id":5194,"date":"2018-06-09T13:15:33","date_gmt":"2018-06-09T17:15:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5194"},"modified":"2018-06-09T17:53:46","modified_gmt":"2018-06-09T21:53:46","slug":"impossi-bell-situation","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/impossi-bell-situation\/","title":{"rendered":"Impossi-BELL-Situation"},"content":{"rendered":"

Impossi-BELL-Situation<\/span><\/h2>\n

Q: <\/b>Van Gogh<\/span><\/p>\n

Date: <\/b>06\/09\/2018<\/span><\/p>\n

PAX: <\/b>The Singing Cowboy, Boomerang, Lambchop, Cherry Pie, Sgt Shultz (WD), Stats, Shingles (WB), Drip, BooBoo, Goofy, Van Gogh (QIC), Buyout (Former FNG Emmanuel \u201cCharles\u201d Agyeman)<\/span><\/p>\n

\n

Warm-o-rama<\/b><\/p>\n

    \n
  • SSH x 16 IC<\/span><\/li>\n
  • IST x 16 IC<\/span><\/li>\n
  • Copperhead Squats x 16 IC<\/li>\n
  • Abe Vigoda x 8 IC<\/span><\/li>\n<\/ul>\n

    The Thang<\/b><\/p>\n

      \n
    • John Cusack to the top of Education Hill<\/span><\/li>\n
    • Shoulder weight to base<\/span><\/li>\n
    • Hills and Valleys<\/span>\n
        \n
      • Sprint across field and back<\/span><\/li>\n
      • Bear crawl with weight up hill<\/span>\n
          \n
        • Alternate arm used to move up<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Curls x 10 L\/R OYO<\/span><\/li>\n
        • Shoulder weight down sidewalk to base of hill<\/span><\/li>\n
        • Repeato x 3<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Peloton Lift <\/span>\n
            \n
          • PAX perform exercise while rotate weighted run to the front of line<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
              \n
            1. \n
                \n
              1. \n
                  \n
                1. Kettlebell Swings<\/span><\/li>\n
                2. Lunges<\/span><\/li>\n
                3. Burpees (no weight)<\/span><\/li>\n
                4. Upright row<\/span><\/li>\n
                5. Tricep Press<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n
                    \n
                  • \n
                      \n
                    • Arrive in the practice courts<\/span><\/li>\n<\/ul>\n<\/li>\n
                    • Partner up<\/span>\n
                        \n
                      • Partner A runs to each line and back, starting with far line<\/span><\/li>\n
                      • Partner B performs exercise (with both weights)<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                          \n
                        1. \n
                            \n
                          1. \n
                              \n
                            1. Squats<\/span><\/li>\n
                            2. Curls<\/span><\/li>\n
                            3. Lunges <\/span><\/li>\n
                            4. Overhead Press<\/span><\/li>\n
                            5. Bus Driver<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n
                                \n
                              • \n
                                  \n
                                • Rotate between sets<\/span><\/li>\n
                                • Repeato in Reverse order, shortest line to furthest, and run backwards<\/span><\/li>\n<\/ul>\n<\/li>\n
                                • 4 corners<\/span>\n
                                    \n
                                  • From pavilion, run around tennis courts, through practice courts.<\/span>\n
                                      \n
                                    • 10 hand release merkins<\/span><\/li>\n
                                    • 20 burpees<\/span><\/li>\n
                                    • 30 merkins<\/span><\/li>\n
                                    • 40 weighted squats<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
                                    • Pull ups x 10 OYO<\/span>\n
                                        \n
                                      • Repeato<\/span><\/li>\n
                                      • Consider doing abs til 6 is up<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                        Mary<\/b><\/p>\n

                                          \n
                                        • Side to side (over weight) x 16 IC<\/span><\/li>\n
                                        • In and Outs (around weight) x 16 IC<\/span><\/li>\n
                                        • Weighted Overhead Reach x 16 IC<\/span><\/li>\n<\/ul>\n

                                          Fin!<\/p>\n

                                          \n

                                          CoT<\/b><\/p>\n

                                            \n
                                          • Former FNG Buyout is a software engineer who recently moved here from Virginia after the company he worked for was bought out by Inmar (Hence the name, Buyout). He immigrated from Ghana 14(?) years ago with his folks. He was doing his own thing in the practice courts when we stumbled upon him and asked if he wanted to join us. Fast and strong, he had a smile on his face the whole time. During CoT we gave him the intro and mission statement, after which he said he was looking for both a faith group and workout group. Other name options were Jonah, Blackstone, and LBO. After His name was assigned when Coffeeteria was mentioned, he told us how he only eats raw foods (sushi on his cheat day), and that his good health is from diet, not exercise. Dude is ripped, so he is doing domething right!<\/span><\/li>\n
                                          • A friend of Sgt Shultz, Patrick, recently passed away. Prayers for his family during this hard time.<\/span><\/li>\n
                                          • Prayers for our graduates, may they make good decisions this summer.<\/span><\/li>\n
                                          • Prayers for Plunger and Schmedfest fundraising efforts.<\/span><\/li>\n
                                          • Prayers for BooBoos daughter who was at the Farmers Market in Old Salem playing music.<\/span><\/li>\n
                                          • YHC took us out lifting up the prayer requests and giving thanks for introducing Charles to the group<\/span><\/li>\n<\/ul>\n
                                            \n

                                            NMM<\/b><\/p>\n

                                              \n
                                            • What a great group this morning, a lot of fun was had in between the miserable work. <\/span><\/li>\n
                                            • The group was full of a lot of non regular IS attendees, hope to see them again at #TheMothership soon!<\/span><\/li>\n
                                            • Overall we put in 1.6 miles this morning.<\/span><\/li>\n
                                            • @Lambchop was *this* close to bringing out a mutual friend FNG who was all but in until he realized he no longer had any workout shoes to wear! He agreed to come at least once by August though<\/span><\/li>\n
                                            • @Booboo strolled in during Warmorama on Spicoli time.<\/span><\/li>\n
                                            • @SgtShultz saw the bear crawl work coming.<\/span><\/li>\n
                                            • Nice to finally meet @Shingles, who probably should have gotten the bigger weight I brought, he\u2019s strong and fast!<\/span><\/li>\n
                                            • Hardest part of kettlebell bootcamp is figuring out travel. It\u2019s slow getting places with the weight safely.<\/span>\n
                                                \n
                                              • Sprinting before the hip work was good for adding distance.<\/span><\/li>\n
                                              • Peloton Lifts were painful, @Goofy said it was the longest it had taken him to ever cross the field. It was about 25 burpees worth of time to rotate through each exercise.<\/span><\/li>\n
                                              • Partner work also worked well, one list while one runs.<\/span><\/li>\n<\/ul>\n<\/li>\n
                                              • As mentioned before, meeting @Buyout was a great example of how this group can bring our community together. Expect to see him at more Hanes Park beatdowns, as he lives right nearby!<\/span><\/li>\n
                                              • Good to partner with @Buyout and @Stats, the latter who relieved the former of sharing YHCs kettlebell. Both put in good work, hadn\u2019t crossed paths with @Stats since he moved to Winston!<\/span><\/li>\n
                                              • The track was covered with a run group seemingly hanging out on the track? So we Omaha\u2019s our 4 corner work to an adjacent location, which worked well enough.<\/span><\/li>\n
                                              • While we had time for a second round, the decision was made to visit the pull up bars for a short visit with YHCs favorite place.<\/span><\/li>\n
                                              • Been seeing more of @Drip lately! @Boomerang and YHC made comments during our burpees about how terrible the ring of fire was yesterday\u2026 which is how you know he had a great VQ!<\/span><\/li>\n
                                              • @TheSingingCowboy is a kettlebell king. He brought his larger KB goal weight, which I feel he\u2019s ready for based upon today\u2019s performance!<\/span><\/li>\n
                                              • Overall, I appreciate the challenging request from @Palin to shake things up a bit. I think we need to do more things like this to stir up interest in #TheMothership and get the PAX back out. Looking forward to the next fun thing coming!<\/span><\/li>\n<\/ul>\n

                                                 <\/p>\n

                                                Van Gogh<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                                                Impossi-BELL-Situation Q: Van Gogh Date: 06\/09\/2018 PAX: The Singing Cowboy, Boomerang, Lambchop, Cherry Pie, Sgt Shultz (WD), Stats, Shingles (WB), Drip, BooBoo, Goofy, Van Gogh (QIC), Buyout (Former FNG Emmanuel \u201cCharles\u201d Agyeman) Warm-o-rama SSH x 16 IC IST x 16 IC Copperhead Squats x 16 IC Abe Vigoda x 8 IC The Thang John Cusack […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-5194","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Van Gogh","date":"06\/09\/2018","pax":"The Singing Cowboy, Boomerang, Lambchop, Cherry Pie, Sgt Shultz (WD), Stats, Shingles (WB), Drip, BooBoo, Goofy, Van Gogh (QIC), Buyout (Former FNG Emmanuel \u201cCharles\u201d Agyeman)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5194","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5194"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5194\/revisions"}],"predecessor-version":[{"id":5199,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5194\/revisions\/5199"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}