{"id":6759,"date":"2018-10-31T09:31:19","date_gmt":"2018-10-31T13:31:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6759"},"modified":"2018-10-31T09:31:19","modified_gmt":"2018-10-31T13:31:19","slug":"pumpkins","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/pumpkins\/","title":{"rendered":"Pumpkins"},"content":{"rendered":"<p><strong>Pumpkins and Whistles!<\/strong><\/p>\n<p>10\/31\/18<\/p>\n<p>Q: BAM<\/p>\n<p>Pax: TSA, TPS, Light Brigade, Lace, The Singing Cowboy, Closer, Bluto, BAM<\/p>\n<p>When the site Q sends you a text saying, &#8220;I&#8217;m not posting to your beatdown cause I don&#8217;t think it will be any good, so I&#8217;m going to Mayhem,&#8221; (paraphrasing) you can either curl up in a ball and rock back and forth or give the 1 finger salute and say, &#8220;I&#8217;ll show him!&#8221;\u00a0 YHC didn&#8217;t really do either of those things; just planned a workout, made pax think we&#8217;d be lifting actual pumpkins, and found some fun music.<\/p>\n<p>Since public schools were closed the past two days because of the bad weather, our faithful gate-opener pulled in right at 0525.\u00a0 To allow for proper parking and gathering, Q decided to go against &#8220;The Nation&#8221; protocols of &#8216;start on time, end on time&#8217; and Omaha&#8217;d to &#8216;start 5 minutes late, end 5 minutes late.&#8221;\u00a0 Pax were ok with this plan.<\/p>\n<p>Thanks to a little Amazon Music search the night before, the Q came up with a lovely Halloween related mix that seem to engage all the pax.<\/p>\n<p><strong>Warm0rama<\/strong><\/p>\n<p>A good mix of all things that will make a pax warm<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Pumpkin pullovers x 12 (3 count down, nice and slow)<\/li>\n<li>Skull crushers x 10 (3 count down)<\/li>\n<li>Pumpkin press x 12 (you guessed it)<\/li>\n<\/ul>\n<p>Lung Busters! (again thanks to Goofy for this &#8220;wonderful&#8221; idea)<\/p>\n<ul>\n<li>pax have :30 to sprint down and back across parking lot, faster you go, longer you get to recover<\/li>\n<li>repeat-o x 2<\/li>\n<\/ul>\n<p>Flora 1-2-3 (Dora&#8217;s frozen and cranky cousin)<\/p>\n<ul>\n<li>YHC will refer you to www.f3nation.com exercise database for full description<\/li>\n<li>Let&#8217;s just say, pax weren&#8217;t thankful there was no running for this one<\/li>\n<\/ul>\n<p>Lung Busters again!<\/p>\n<ul>\n<li>Pumpkin swings x 15<\/li>\n<li>Push\/press x 10 right and left arm<\/li>\n<li>Repeat-o<\/li>\n<\/ul>\n<p>Lung busters!<\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Mutton Crunch<\/li>\n<li>Leg scissors<\/li>\n<li>Metronome thingy &#8211; #crowdpleaser<\/li>\n<li>Mt. Climber<\/li>\n<li>Hip bridge thingy<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Pax stayed relatively quiet today,\u00a0 but still had some highlights<\/li>\n<li>Closer was bummed there weren&#8217;t actual pumpkins<\/li>\n<li>Bluto appreciated the Lung Busters, scratch that, he liked some of the tunes.\u00a0 In fact, it was revealed he likes sounds in general<\/li>\n<li>TSA and YHC realized your back muscles might give out before your legs if you have to do 150 goblet squats each. #ouch<\/li>\n<li>Even with elderly pax in attendance, none could guess the artist behind the classic &#8220;Season of the Witch.&#8221;\u00a0 Donovan is said artist, also known for &#8220;Mellow Yellow.&#8221;<\/li>\n<li>The Q doesn&#8217;t think Light Brigade is familiar with Motorhead, which is probably a good thing.<\/li>\n<li>Lace looks like he&#8217;s having a seizure he does merkins so fast, and he and TSC finished Flora about 30 minutes before anybody else.\u00a0 Impressive.<\/li>\n<li>Pax learned when it&#8217;s cold, YHC is gassed, and if TSA and TPS are next to each other in the circle during name-o-rama, YHC may have difficulty pronouncing his own name.<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Kapow&#8217;s 5k on 11\/10 &#8211; Muddy Creek Greenway, $10, raising $ for Paisley Magnet School&#8217;s PE Department.\u00a0 All are welcome to run and\/or donate!\n<ul>\n<li><a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/PaisleyPantherPE5k\">https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/PaisleyPantherPE5k<\/a><\/li>\n<\/ul>\n<\/li>\n<li>Dec 15 &#8211; Brookberry Farm Clubhouse!\u00a0 Holiday and 5 year F3 Anniversary party!!\u00a0 Mark your calendars now.<\/li>\n<\/ul>\n<p><strong>Today&#8217;s Playlist<\/strong><\/p>\n<ul>\n<li>The Munsters &#8211; Theme<\/li>\n<li>Bad Moon Rising &#8211; CCR<\/li>\n<li>Season of the Witch &#8211; Donovan<\/li>\n<li>The Devil Went Down to Georgia &#8211; CDB<\/li>\n<li>Spiderwebs &#8211; No Doubt (made closer happy)<\/li>\n<li>Frankenstein &#8211; The Edgar Winter Group<\/li>\n<li>Sympathy For the Devil &#8211; Motorhead<\/li>\n<li>Where is My Mind? &#8211; Pixies<\/li>\n<li>People Are Strange &#8211; The Doors<\/li>\n<li>Werewolves of London &#8211; Warren Zevon<\/li>\n<li>Iron Man &#8211; Black Sabbath<\/li>\n<li>Psycho Killer &#8211; Talking Heads<\/li>\n<\/ul>\n<p><strong>Prayers<\/strong><\/p>\n<ul>\n<li>Lace heading to Rwanda for medical mission trip!<\/li>\n<li>To be men of action in the face of violence and hate<\/li>\n<li>For comfort those grieving in Pittsburgh and for the families of the African-Americans gunned down near Louisville<\/li>\n<\/ul>\n<p>Thanks for putting up with me!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pumpkins and Whistles! 10\/31\/18 Q: BAM Pax: TSA, TPS, Light Brigade, Lace, The Singing Cowboy, Closer, Bluto, BAM When the site Q sends you a text saying, &#8220;I&#8217;m not posting to your beatdown cause I don&#8217;t think it will be any good, so I&#8217;m going to Mayhem,&#8221; (paraphrasing) you can either curl up in a [&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":[81],"tags":[],"class_list":["post-6759","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6759","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=6759"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6759\/revisions"}],"predecessor-version":[{"id":6761,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6759\/revisions\/6761"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}