{"id":6837,"date":"2018-11-07T12:31:14","date_gmt":"2018-11-07T16:31:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6837"},"modified":"2018-11-07T13:07:02","modified_gmt":"2018-11-07T17:07:02","slug":"what-can-i-say-youre-welcome","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/what-can-i-say-youre-welcome\/","title":{"rendered":"What Can I Say You’re Welcome!"},"content":{"rendered":"

PAX<\/strong>:<\/p>\n

Boomerang, The Singing Cowboy, TPS, Bueller?, Lemming, Zuckerberg, Interference, TSA, Bluto and Closer<\/p>\n

 <\/p>\n

The Site Q and his dog have missed two weeks in a row and things are going a little haywire.\u00a0 For the second week in a row the gates were opened late, which resulted in us starting late and finishing late.\u00a0 Once all 10 PAX arrived, we started celebrating Cobra\u2019s family trip to Disney World.<\/p>\n

 <\/p>\n

Warm-o-rama<\/strong>
\n20x SSH
\n20x IST
\n20x Seal Claps
\n6x Abe Vigoda
\n20x Toy Soldiers<\/p>\n

The Thang<\/strong>
\nRounds of 4 exercises \u2013 20 reps<\/p>\n

    \n
  1. Shoulder Taps, Squats, Right Arm Curl, Left Arm Curl<\/li>\n
  2. Jump the line (front and back), Kettle Bell Swings, Skull Crushers, Mtn Climbers<\/li>\n
  3. Left leg lunges, Front row, Right leg lunge, Overhead press<\/li>\n
  4. Left side lunge, Chest Press, Right side lunge, Dips<\/li>\n
  5. Left leg Step Ups, Figure 8 Steph Curry\u2019s, Right leg Step Ups, Around the world<\/li>\n<\/ol>\n

    We almost completed the second round with 15 reps
    \nRun in to the parking lot or Wall Sit in between rounds.<\/p>\n

     <\/p>\n

    Mary<\/strong>
    \nPlank
    \nAmerican Hammer
    \nMutton Crunch L
    \nHeels to Heaven
    \nMutton Crunch R
    \nSpelling \u2013 DISNEY MAGIC KINGDOM<\/p>\n

    FIN<\/p>\n

     <\/p>\n

     <\/p>\n

    Disney Playlist<\/u><\/strong>
    \n<\/u>Holiday Road
    \nWhistle While You Work \u2013 Snow White
    \nI\u2019ve Got No Strings \u2013 Pinocchio
    \nZip-a-Dee-Doo-Dah
    \nUnder the Sea \u2013 Little Mermaid
    \nOne Jump Ahead \u2013 Aladdin
    \nUn Poco Loco \u2013 Coco
    \nTry Everything \u2013 Zootopia
    \nImmortals \u2013 Big Hero 6
    \nWhen Can I See You Again? \u2013 Wreck-It Ralph
    \nHot Dog! \u2013 Mickey Mouse Clubhouse
    \nThe Imperial March \u2013 Star Wars
    \nSupercalifragilisticexpialidocious \u2013 Mary Poppins
    \nI\u2019ve Got a Dream \u2013 Tangled
    \nCircle Of Life \u2013 Lion King
    \nYou\u2019re Welcome \u2013 Moana<\/p>\n

    NMM<\/strong><\/p>\n

    Did you read that playlist?\u00a0 If not, go back and read again.\u00a0 That is some good music!\u00a0 I could\u00a0find It\u2019s A Small World<\/em>, but I think Cobra would definitely approve.<\/p>\n

     <\/p>\n

    T-Claps to Bluto and The Singing Cowboy for waking up stupid early to get an extra credit 3 miles in.\u00a0 Always enjoy that 2nd<\/sup>\u00a0F!<\/p>\n

     <\/p>\n

    Great to see some faces that we haven\u2019t seen at BNW in a while.<\/p>\n

    –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0We had a BNW first timer!\u00a0 Bueller? made it all the way out to Pfafftown to experience the optimal Wednesday workout where music is played and bells are lifted.<\/p>\n

    –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Lemming found his way out to this wonderful AO<\/p>\n

    –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Zuckerberg does boot camps?\u00a0 He joined us this morning and can do an excellent GOOFY dance.<\/p>\n

    Interference arrived without a bell.\u00a0 Opps!<\/p>\n

     <\/p>\n

    Boomerang The Singing Cowboy and TPS were quietly mocking the music during while they worked hard.\u00a0 Those dudes are strong!<\/p>\n

     <\/p>\n

    Some PAX chose to sign-a-long to various Disney classics<\/p>\n

     <\/p>\n

    Sad that Goofy was not present<\/p>\n

     <\/p>\n

    TSA and TPS were present.\u00a0 Don\u2019t get confused.<\/p>\n

     <\/p>\n

    COT<\/strong>
    \nPrayed for the country and unity following elections.\u00a0 Lifted up those dealing with illness and sickness. Pray that we can share God\u2019s love, grace, peace, mercy and justice.<\/p>\n

     <\/p>\n

    Announcements<\/strong>
    \nF3 Christmas Party Dec 15th<\/sup><\/p>\n

    \u00a0<\/sup><\/p>\n

    BAM\u2019s 2.0 Kapow is organizing a 5k to raise money for Paisley PE.\u00a0 Sign up and run the Greenway.<\/p>\n

    https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/PaisleyPantherPE5k<\/p>\n

     <\/p>\n

     <\/p>\n

     <\/p>\n

    It was a pleasure.\u00a0 What can I say except, You\u2019re<\/p>\n","protected":false},"excerpt":{"rendered":"

    PAX: Boomerang, The Singing Cowboy, TPS, Bueller?, Lemming, Zuckerberg, Interference, TSA, Bluto and Closer   The Site Q and his dog have missed two weeks in a row and things are going a little haywire.\u00a0 For the second week in a row the gates were opened late, which resulted in us starting late and finishing […]<\/p>\n","protected":false},"author":202,"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-6837","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Closer","date":"11\/7","pax":"Boomerang, The Singing Cowboy, TPS, Bueller?, Lemming, Zuckerberg, Interference, TSA, Bluto and Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6837","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6837"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6837\/revisions"}],"predecessor-version":[{"id":6839,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6837\/revisions\/6839"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}