{"id":7146,"date":"2018-12-05T22:02:19","date_gmt":"2018-12-06T02:02:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7146"},"modified":"2018-12-05T22:02:19","modified_gmt":"2018-12-06T02:02:19","slug":"good-amount-of-whistles-and-some-bells","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/good-amount-of-whistles-and-some-bells\/","title":{"rendered":"Good amount of Whistles and some Bells"},"content":{"rendered":"

Q arrived at Reagan HS as instructed by site Q, but was not greeted with the familiarities of BNW. It was 5:24 am and Cowboy’s truck was not by the tennis courts and Winston wasn’t there to greet us. Was I on the wrong day? Oh well, PAX finally descended and we commenced…<\/p>\n

Warm up o rama:<\/p>\n

Mosey to first light pole (SSH IC)<\/p>\n

Mosey to next light pole (SSH…err. wait..we already did that:\/ Then, storm troopers IC)<\/p>\n

Mosey to next light pole (MC started with jokes of doing SSH again…Abe Vigoda IC\u00a0)<\/p>\n

Mosey to last light pole (Mountain Climbers IC)<\/p>\n

The Thang:<\/p>\n

Tabata Style. 20\/10. Circuits of 3 exercise x 3 sets, then 3 set run drill….<\/p>\n

Merkins, Bent over Rows, Low Flutter x 3<\/p>\n

    \n
  1. Lung walk 1\/2, Run 1\/2, Lung walk 1\/2, Run 1\/2<\/li>\n
  2. Slow Jog 1\/2, Hard Sprint 1\/2, Slow Jog 1\/2, Hard Sprint 1\/2<\/li>\n
  3. Lung walk 1\/2, Run 1\/2, Lung walk 1\/2, Run 1\/2<\/li>\n<\/ol>\n

    Goblet Squat, Skull Crusher, LBC x 3<\/p>\n

      \n
    1. Frog Jumpers 1\/2, Run, Frog Jumpers 1\/2, Run<\/li>\n
    2. Slow Jog 1\/2, Hard Sprint 1\/2, Slow Jog 1\/2, Hard Sprint 1\/2<\/li>\n
    3. Frog Jumpers 1\/2, Run, Frog Jumpers 1\/2, Run<\/li>\n<\/ol>\n

      Curls, KB Swings, Box Cutter x 3<\/p>\n

        \n
      1. Sprint Down\/Back x 3<\/li>\n<\/ol>\n

        Overhead Press, Box Jumps, WWII x 3<\/p>\n

          \n
        1. Lung walk 1\/2, Run 1\/2, Lung walk 1\/2, Run 1\/2<\/li>\n
        2. Slow Jog 1\/2, Hard Sprint 1\/2, Slow Jog 1\/2, Hard Sprint 1\/2<\/li>\n
        3. Lung walk 1\/2, Run 1\/2, Lung walk 1\/2, Run 1\/2<\/li>\n<\/ol>\n

          Fast Feet*, Mountain Climbers, Plank Jacks<\/p>\n

          *Last Fast Feet for 1Min straight, no rest<\/p>\n

          FIN<\/p>\n

          Announcements\/NMM<\/p>\n

          My goal was to keep flow of exercise strong enough to get BAM’s MC over by 5:50…FAILED. His MC game is getting stronger… you’ve been warned!<\/p>\n

          2nd Q Fail… Bluetooth speaker failed with 10 min. to go… 2nd time in two weeks for BNW. I think we should all chip in and just buy one for the site that is reliable. BNW Christmas List.<\/p>\n

          Bluto was recovering from some post marathon injuries (Prayers for healing). Closer showed up to try to beat him on the Whistles portion!<\/p>\n

          F3\/FiA Xmas Party at Brookberry Farm. $10 at the door but recommend to keep a roll of $5s for tipping in Brookberry (Gate Security, Valet, Coat Check, Shoe Shine, Cigar to be cut and lit, etc…)<\/p>\n

          Prayers<\/p>\n

          SC mother in law has leg surgery and is on the road to recovery.<\/p>\n

          Lace’s brother in law suffered a bad injury playing with his kids.<\/p>\n

          Continued prayers for Resistor and Landshark.<\/p>\n

          Q took us out.<\/p>\n

          Thanks for the keys, Cobra<\/p>\n

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

          Q arrived at Reagan HS as instructed by site Q, but was not greeted with the familiarities of BNW. It was 5:24 am and Cowboy’s truck was not by the tennis courts and Winston wasn’t there to greet us. Was I on the wrong day? Oh well, PAX finally descended and we commenced… Warm up […]<\/p>\n","protected":false},"author":396,"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-7146","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Poncho","date":"12\/5\/2018","pax":"Cobra, Bluto, IF, WINK, SC, BAM, Cousin Roy (WD), Lace, TSA, TPS, Closer, and Poncho (Q and WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7146","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\/396"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7146"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7146\/revisions"}],"predecessor-version":[{"id":7147,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7146\/revisions\/7147"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}