{"id":7549,"date":"2019-01-09T14:09:10","date_gmt":"2019-01-09T18:09:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7549"},"modified":"2019-01-14T12:00:50","modified_gmt":"2019-01-14T16:00:50","slug":"bw-now-under-new-management","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/bw-now-under-new-management\/","title":{"rendered":"B&W Now Under New Management"},"content":{"rendered":"\n

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B&W. 01\/09\/2019<\/p>\n\n\n\n

Q: Goofy<\/p>\n\n\n\n

Pax: Bluto, Pancho, The Singing Cowboy, Fingers, Boomerang, Burns, Lace, AirBud, LightBrigade, TSA, Pita, Cousin Roy, Schneider, Zuckerburg, Goofy (Q), Cobra, Manscape, Razzle Dazzle, Data, Spamalot
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Excited about new management at B&W, 20 Pax posted on a clear balmy morning (at least for January).  The workout design was to fatigue certain muscle groups by focusing on repeating and increasing rep sets on the same muscle groups – 1) Back, Bicep, Abs, 2) Legs, and then finally 3) Chest Tricep Shoulders.  Sources say that the plan worked.  <\/p>\n\n\n\n

Warm-o-Rama – the usual for @Goofy<\/p>\n\n\n\n

The Thang<\/p>\n\n\n\n

Do the following sets below. About half of it IC.  The first time around we did about 10 reps, then 20, then 30 (not exactly but close).   To get in cardio, each time after going through all three muscle groups, we did swings in increasing number – also 10, 20, and 30 and finally we sprinted in increasing distances.  <\/p>\n\n\n\n

We had more time than expected after 3 rounds, so we did one final round with reps of about 5 each.  <\/p>\n\n\n\n

Back Bicep Abs<\/u><\/p>\n\n\n\n

Bent Rows IC<\/p>\n\n\n\n

Curls<\/p>\n\n\n\n

American Hammer<\/p>\n\n\n\n

Legs<\/u><\/p>\n\n\n\n

Squats<\/p>\n\n\n\n

Lunges<\/p>\n\n\n\n

Calf raises<\/p>\n\n\n\n

Chest, Tricep, Shoulders<\/u><\/span><\/p>\n\n\n\n

Merkins – one hand on bell, switch hands half way through<\/p>\n\n\n\n

Skull Crushers<\/p>\n\n\n\n

Press<\/p>\n\n\n\n

Cardio<\/p>\n\n\n\n

Swings<\/p>\n\n\n\n

Sprinting<\/p>\n\n\n\n

Mary – round robin Mary.  Lace earned the right to call the first exercise by finishing first in the sprint at the end.  <\/p>\n\n\n\n

COT:  YHC took us out with special call out around bring a strong husband.  My son got married this weekend (to @RazzleDazzle\u2019s step daughter) and the service remind me that marriage is a holy and sacred union blessed by God and our relationships with our wives should be treated with that high honor.  While we often pray in our COT to be better husbands, we need to keep this in mind as we move through our daily lives.  <\/p>\n\n\n\n

Announcements\/Prayer Concerns<\/p>\n\n\n\n