{"id":8563,"date":"2019-04-04T16:19:30","date_gmt":"2019-04-04T20:19:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8563"},"modified":"2019-04-04T16:19:30","modified_gmt":"2019-04-04T20:19:30","slug":"mix-tape-volume-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/mix-tape-volume-2\/","title":{"rendered":"Mix Tape, Volume 2"},"content":{"rendered":"<p><span style=\"font-weight: 400\">I apologize to the boys who were expecting an utter body-destroying beatdown this morning. \u00a0That wasn\u2019t today\u2019s goal. Instead, today\u2019s goal was to design a different kind of workout format that would keep the group together, increase the 2nd F opportunities, listen to some moderately decent tunes, share a few laughs, and in the process, burn enough calories to enjoy that end-of-workday Zima that everyone\u2019s been craving. \u00a0Did it work? In my humble opinion \u2026 I think so.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Whirly got the Clap early x 10 IC<\/span><\/p>\n<p><span style=\"font-weight: 400\">(By popular demand) Imperial Walkers x 10 IC<\/span><\/p>\n<p><span style=\"font-weight: 400\">Burpees x 5 OYO (because Argyle joined us past the 5:30 am deadline)<\/span><\/p>\n<p><span style=\"font-weight: 400\">SSH x ?? IC<\/span><\/p>\n<p><span style=\"font-weight: 400\">Abe Vigodas x 4 IC<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Speas Bees Parking Lot (Launch Spot)<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Tubthumping<\/b><span style=\"font-weight: 400\"> by Chumbawamba<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Burpees each time you hear \u201cI get knocked down\u201d; SSHs all other times<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 27<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Front of Rec Center<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Bicycle Race<\/b><span style=\"font-weight: 400\"> by Queen<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Freddie Mercuries each time you hear \u201cbicycle\u201d or \u201cbike\u201d; hold Six Inches in between<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 39<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 2:59<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Side of Rec Center<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Flower<\/b><span style=\"font-weight: 400\"> by Moby<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Merkins each time you hear \u201cGreen Sally Up\u201d; hold Low Plank<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 30<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:28<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Lido Deck<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Jump<\/b><span style=\"font-weight: 400\"> by Kriss Kross<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Box Jump each time you hear \u201cJump\u201d (note: the line \u201cJump Jump\u201d only counted for 1 Box Jump); <\/span><del><span style=\"font-weight: 400\">hold Al Gore in between <\/span><\/del><span style=\"font-weight: 400\">apparently perform \u201cwhite guy dad dance moves\u201d in between<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 33<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:17<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Lido Deck<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Don\u2019t Worry Be Happy<\/b><span style=\"font-weight: 400\"> by Bobby McFerrin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Irkins each time you hear \u201cDon\u2019t Worry\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips each time you hear \u201cBe Happy\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 30 each<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:54<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Rock Pile\/Under the Light at the Top of the Circle<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Turn Down for What<\/b><span style=\"font-weight: 400\"> by DJ Snake and Lil Jon<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise (very quick transitions) &#8212; all with a smaller side of medium rock: <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fast Feet during other verses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">In and Outs each time you hear \u201cShots\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Press between 1st and 2nd \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls between 2nd and 3rd \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tricep Press between 3rd and 4th \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Front Raise between 4th and 5th \u201cTDfW\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 3 times through<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:36<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Rock Pile\/Under the Light at the Top of the Circle<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Imma Be<\/b><span style=\"font-weight: 400\"> by The Black Eyed Peas<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Pickle Pounders each time you hear \u201cImma Be\u201d; hold Elbow Plank<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 107<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 4:18<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Rock Pile\/Under the Light at the Top of the Circle<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Roxanne<\/b><span style=\"font-weight: 400\"> by The Police (or Rocks-Anne)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Squat with rock above your head each time you hear \u201cRoxanne\u201d; Thrusters each time you hear \u201cRed Light\u201d; <\/span><del><span style=\"font-weight: 400\">Al Gore with rock <\/span><\/del><span style=\"font-weight: 400\">Stand with rock above your head while waiting<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 27<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:13<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Cafeteria Wall<\/span><\/span><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Come With Me Now<\/b><span style=\"font-weight: 400\"> by Kongos<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: BttW Shoulder Press each time you hear \u201cCome With Me Now\u201d; hold BttW during other verses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 17<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:30, <\/span><i><span style=\"font-weight: 400\">note: Omaha\u2019ed after ~1 minute due to time restrictions<\/span><\/i><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Very sparse backblast for fear of Van Gogh tweeting it out to all the world.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You have not lived until you see Palin and Offsides performing their \u201cnot-at-all-aged white boy dad dance moves\u201d.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">TONS of mumble chatter today, but the Q strategically placed himself next to the speaker so he couldn\u2019t hear any of it.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/CarterHighSchoolColorRun\"><span style=\"font-weight: 400\">Color Run, Carter High School, April 27<\/span><\/a><span style=\"font-weight: 400\">. \u00a0Search Slack for more information.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">BAM did not run by on Polo Road this morning. \u00a0I repeat. It was not BAM who ran by. Although, given how much BAM enjoyed this workout last time, I have no doubt that had he known we were doing it again, he would have DEFINITELY run by WITHOUT stopping.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Huckleberry has the Q at the separatist Charlie Foxtrot on Saturday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pita might or might not have had the Q today at WIB. \u00a0He also might or might not have it next week at WIB. He doesn\u2019t really know. \u00a0BUT, there is a pre-blast out there in the event he ever does actually have the Q. <\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Pita\u2019s friend Tony who has cancer.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Argyle\u2019s friend whose younger brother took his own life.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima took us out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">The boombox ate the cassette mix tape, so \u2026\u2026. Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I apologize to the boys who were expecting an utter body-destroying beatdown this morning. \u00a0That wasn\u2019t today\u2019s goal. Instead, today\u2019s goal was to design a different kind of workout format that would keep the group together, increase the 2nd F opportunities, listen to some moderately decent tunes, share a few laughs, and in the process, [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85],"tags":[],"class_list":["post-8563","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry"],"acf":{"q":"Zima","date":"4\/4\/2019","pax":"Offsides, Huckleberry, Argyle (WD), Van Gogh, Palin, Pita, Touch Me Not (WB), Goofy, Razzle Dazzle, Toto, TPS, Zima (Q for the day)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8563","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8563"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8563\/revisions"}],"predecessor-version":[{"id":8567,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8563\/revisions\/8567"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}