{"id":6901,"date":"2018-11-14T11:40:45","date_gmt":"2018-11-14T15:40:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6901"},"modified":"2018-11-14T12:25:49","modified_gmt":"2018-11-14T16:25:49","slug":"diamonds-are-the-pax-best-friend-bnw-11-14","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/diamonds-are-the-pax-best-friend-bnw-11-14\/","title":{"rendered":"Diamonds are the PAX Best Friend @ BnW 11\/14"},"content":{"rendered":"

Today’s edition of Bells and Whistles is brought to you by De Beers Jewelers and the number 14<\/p>\n

Pax: Cobra, Bevo, Lemming, BAM, Poncho, TPS, Bluto, Zuckerburg, Burns (WB\/QIC)<\/p>\n

Four stations were set up in a diamond around the parking lot, each station appx. 40 yards apart. Each station had 5 exercises to be completed in a circuit as Pax ran around the diamond.<\/p>\n

Warm-o-Rama, Pax did 10 SSH and 10 of another exercise at each station to get the lay of the land.<\/p>\n

Each circuit began with 5 burpees, then each exercise x14<\/p>\n

Station 1:
\nmerkins
\nirkins
\nwide merkins
\nderkins
\nranger merkins<\/p>\n

Station 2:
\nkb swings
\ngoblet squats
\nsplit leg squats (each leg)
\nside lunge (each leg)
\ndead lift<\/p>\n

Station 3:
\nwwiis
\nheels to heaven
\ncrunchy frog
\namerican hammer (dc)
\nbig flutter (dc)<\/p>\n

Station 4:
\ncurls (each arm)
\nskullcrushers
\nshoulder press (each arm)
\nhigh pull
\nbent over row<\/p>\n

Mary: 5 Burpees to total up to 50<\/p>\n

Pax were able to go around the diamond 9 times, completing over 600 reps this morning. Great work by all.<\/p>\n

Playlist was provided by Spotify this morning, link here: Rock Workout<\/a><\/p>\n

Let it be known that Cobra used the word “crescendo” in a sentence this morning, and correctly at that.<\/p>\n

Bevo made the trip up to Pfafftown for the first time, and he crushed it. Hope to see him back, the drive is worth it.\u00a0 That goes for all of you shmucks who haven’t posted to BnW before…come check it out. You won’t be disappointed.<\/p>\n

No other MC of note, Pax were getting after it.<\/p>\n

A future iteration of this workout will include dice to spice up the circuits a little bit more. Post to a future BnW to find out when.<\/p>\n

CoT:
\nF3\/FIA holday celebration\/F3 5 year anny party at Brookberry Farms clubhouse, Dec 15 @ 6pm. No kids, BYOB, there will be black beans for Cobra<\/p>\n

Thanksgiving Convergence will happen at Hanes Park at 0700, one hour of work to earn your turkey.<\/p>\n

I asked for prayers for the results of my M’s biopsy, which we got back around 0930 this morning and the results were negative. Thank you to everyone who has lifted this procedure up in prayer, I’m feeling very blessed to have the support of you Pax through this.<\/p>\n

YHC took us out with thankfulness.<\/p>\n

Thanks for the keys, Cobra. Good thing we didn’t need em this morning.<\/p>\n","protected":false},"excerpt":{"rendered":"

Today’s edition of Bells and Whistles is brought to you by De Beers Jewelers and the number 14 Pax: Cobra, Bevo, Lemming, BAM, Poncho, TPS, Bluto, Zuckerburg, Burns (WB\/QIC) Four stations were set up in a diamond around the parking lot, each station appx. 40 yards apart. Each station had 5 exercises to be completed […]<\/p>\n","protected":false},"author":450,"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-6901","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\/6901","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6901"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6901\/revisions"}],"predecessor-version":[{"id":6907,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6901\/revisions\/6907"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6901"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6901"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6901"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}