{"id":7047,"date":"2018-11-28T20:47:32","date_gmt":"2018-11-29T00:47:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7047"},"modified":"2018-11-28T20:51:15","modified_gmt":"2018-11-29T00:51:15","slug":"sufficiently-cold-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/sufficiently-cold-at-bnw\/","title":{"rendered":"Sufficiently Cold at BnW"},"content":{"rendered":"<p>BellsNWhistles<\/p>\n<p>11\/28\/2018<\/p>\n<p>Pax:<span class=\"Apple-converted-space\">\u00a0 <\/span>Lite Brite (WD), Pita, Cobra, Lace, Bluto, SingingCowboy, Pancho (WB), Sgt Schultz, Light Brigade, Boomerang, Resistor, TSA, BAM, Goofy (Q)<\/p>\n<p>14 Pax posted on the coldest morning yet this season, but were in good spirits, and worked hard this AM. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p><u>Warm-o-Rama &#8211;<\/u> the usual for Goofy<\/p>\n<p><u>The Thang<\/u><\/p>\n<p>Keeping with a workout style, I have used before we did the below exercises all the way through once.<span class=\"Apple-converted-space\">\u00a0 <\/span>Then we sprinted, then we started at the top again, and dropped off the bottom exercise each time through.<span class=\"Apple-converted-space\">\u00a0 <\/span>So drop off Calf Raises on first round, sit ups on second round and so on.<span class=\"Apple-converted-space\">\u00a0 <\/span>After each round we also planked for the 6. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>5 Burpees<\/p>\n<p>10 Lunges with Bell (5 each)<\/p>\n<p>15 Swings<\/p>\n<p>20 shoulder press (10 each)<\/p>\n<p>25 KB Squats<\/p>\n<p>30 Curls<\/p>\n<p>35 Skull Crushers<\/p>\n<p>40 Sit ups with Bell<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>45 Calf Raises<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>After each time through, we increased our sprinting.<span class=\"Apple-converted-space\">\u00a0 <\/span>After first round, we did one run to other end of parking lot and back.<span class=\"Apple-converted-space\">\u00a0 <\/span>After second, we sprinted 2x, after third, 3x and so on.<span class=\"Apple-converted-space\">\u00a0 <\/span>The sprints were timed so we went every 30 seconds, and you tried to get faster each time. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>We got through the list 4 or 5x &#8211; was hoping for to complete the full workout, and may do this again for an hour workout. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Mary &#8211; we had time for 2 rounds of Mary. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>COT &#8211; YHC took us out.<\/p>\n<p><u>Announcements\/Prayers<\/u><\/p>\n<ul>\n<li>@Focker is hosting a beer run this Friday that will end at his place, The Public House, which I hear is outstanding. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>F3\/FiA Christmas party is 12\/15, see twitter or our very own Nantan for details.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Opps for to serve at Samaritan in December, see @BAM or @Pony<\/li>\n<li>Prayers for @Landshark\u2019s daughter<\/li>\n<li>Prayers for @Proehl who is struggling again<\/li>\n<li>Prayers for @Resister\u2019s daughter who continues to struggle with a health issue and they are hoping for progress. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p><u>NMM<\/u><\/p>\n<ul>\n<li>During Mary, @Cobra led the first exercise and @SgtSchultz did the second.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was the equivalent of a rap battle of candence masters.<span class=\"Apple-converted-space\">\u00a0 <\/span>While @Cobra showed very well, @SgtSchultz again showed he was the cadence calling rap master. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Speaking of @Cobra, others heard him cursing YHC during the workout.<span class=\"Apple-converted-space\">\u00a0<\/span>Fortunately the music was so loud, that I didn\u2019t hear and YHC is therefore not paranoid about my safety. Ignorance is bliss they say.<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s sort of reminds me of that Chuck Norris joke \u201cIf you can see Chuck Norris, Chuck Norris can see you.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you cannot see Chuck Norris, you may be moments away from death\u201d<\/li>\n<li>The Pax were a lively group this AM.<span class=\"Apple-converted-space\">\u00a0 <\/span>I think the cold woke everyone up and they had to laugh to keep from remembering how cold they were. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Cobains to the Pax &#8211; my iPhone battery gave up 30 minutes into an awesome playlist.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was weirdly quiet when it went dead, but it did give me two minutes of downtime while trying to fix it. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Final Cobains, one of the Q\u2019s primary duties is don\u2019t Q it if you can\u2019t do it.<span class=\"Apple-converted-space\">\u00a0 <\/span>My aerobic capacity is so low right now, those final sprints caught me suffering and I had to cut the sprints short to get back within 30 seconds. Sorry to let the Pax down<\/li>\n<li>Finally, my spirts are always higher when I have the opportunity to be among the fine men of F3.<span class=\"Apple-converted-space\">\u00a0 <\/span>Love you guys and proud to lead you this morning. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Tclaps to @Cobra for the keys this AM. \u00a0I now returned BnW undamaged and with a full tank of gas.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>BellsNWhistles 11\/28\/2018 Pax:\u00a0 Lite Brite (WD), Pita, Cobra, Lace, Bluto, SingingCowboy, Pancho (WB), Sgt Schultz, Light Brigade, Boomerang, Resistor, TSA, BAM, Goofy (Q) 14 Pax posted on the coldest morning yet this season, but were in good spirits, and worked hard this AM. \u00a0 Warm-o-Rama &#8211; the usual for Goofy The Thang Keeping with a [&hellip;]<\/p>\n","protected":false},"author":187,"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-7047","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Goofy","date":"11\/28\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7047","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7047"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7047\/revisions"}],"predecessor-version":[{"id":7049,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7047\/revisions\/7049"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}