{"id":8810,"date":"2019-04-30T08:27:49","date_gmt":"2019-04-30T12:27:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8810"},"modified":"2019-05-08T14:25:47","modified_gmt":"2019-05-08T18:25:47","slug":"yhc-dropped-the-b-o-m-b-s-on-the-pax-baby","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/yhc-dropped-the-b-o-m-b-s-on-the-pax-baby\/","title":{"rendered":"YHC Dropped the B.O.M.B.(S) on the PAX, Baby!"},"content":{"rendered":"<p>YHC set a goal for April to post at 21 workouts and lose 10 lbs.\u00a0 Today marked YHC&#8217;s 21st workout for the month.\u00a0 YHC weighed when I got home and missed by 10 lb goal by 1 lb.\u00a0 Like Schneider said, had I showed up for EC, maybe that would have been the difference.\u00a0 Technically, YHC still has the rest of the day to lose 1 lb so maybe that will happen of the stars align.<\/p>\n<p>To celebrate by 21st workout in April and what should have been 40 lb total loss since January 1st (actually 39, *sigh*) we did the following:<\/p>\n<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>SSH x 21 IC<\/li>\n<li>Arm Swirly Things FWD x 21 IC<\/li>\n<li>Arm Swirly Things BKWD x 21 IC<\/li>\n<li>Whirly\u2019s with the Clap x 21 IC<\/li>\n<li>Abe Vigoda\u2019s x OYO for 21 Seconds<\/li>\n<li>Seal Claps x 21 IC<\/li>\n<li>Overhead Claps x 21 IC<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Partner up for B.O.M.B.S<\/p>\n<ul>\n<li>50 Burpees<\/li>\n<li>100 Overhead Claps<\/li>\n<li>150 Merkins<\/li>\n<li>200 Boxcutters<\/li>\n<li>250 Squats<\/li>\n<\/ul>\n<p>P1 does Burpees while P2 Bear Crawls down and back. Flip flop until 50 Burpees are completed<\/p>\n<p>P1 does Overhead Claps while P2 Carioca\u2019s down and back.\u00a0 Flip flop until 100 Overhead Claps are completed<\/p>\n<p>P1 does Merkins while P2 Lunge Walks down and back.\u00a0 Flip flop until 150 Merkins are completed.<\/p>\n<p>P1 does Boxcutters while P2 performs High Knees down and back.\u00a0 Flip flop until 200 Boxcutters are completed.<\/p>\n<p>P1 does Squats while P2 performs Butt Kickers and back.\u00a0 Flip flop until 250 Squats are completed.<\/p>\n<p><strong>Mosey to blocks for:<\/strong><\/p>\n<ul>\n<li>Overhead Presses x 40 OYO<\/li>\n<li>Curls x 40 OYO<\/li>\n<li>Skull Crushers x 40 OYO<\/li>\n<li>Block Presses x 40 OYO<\/li>\n<li>Overhead Presses x 21 OYO<\/li>\n<li>Curls x 21 OYO<\/li>\n<li>Skull Crushers x 21 OYO<\/li>\n<li>Block Presses x 21 OYO<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>LBCs x 21 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Mutton Crunch RoL x 11 IC<\/li>\n<li>Rosalita\u2019s x 21 IC<\/li>\n<li>Freddie Mercury\u2019s x 21 IC<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Announcements\n<ul>\n<li>HDHH tomorrow from 5 to 9 at Fiddlin Fish.\u00a0 Come try F3 Shovel Flag lager and F3 Side Straddle Hops<\/li>\n<li>There might be a #WeFoCo workout tomorrow called Bricks n Dicks if someone steps up to Q.\u00a0 Check Twitter.<\/li>\n<\/ul>\n<\/li>\n<li>Prayer Requests\n<ul>\n<li>60 Minutes has a coworker dealing with cancer or perhaps it was a family member of the coworker.\u00a0 YHC apologizes for misremembering.<\/li>\n<li>Boomerang took us out<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Schneider, Sgt. Schultz, Drama Queen and 60 Minutes EC ran for 2 plus miles.<\/li>\n<li>Lots of MC during Warm-O-Rama between Schneider, Boomerang, Sgt. Schultz and possibly Drama Queen.\u00a0 60 Minutes was the main PAX keeping up with cadence if YHC recalls correctly.\u00a0 Cousin Roy was quiet and taking it all in.<\/li>\n<li>Lots of complaints about the B.O.M.B.S, especially the Burpees and Bear Crawls.\u00a0 It did suck, but at least it was only 50 Burpees!<\/li>\n<li>YHC learned on Saturday that being from WV, Cousin Roy has a hard time counting past 20 on account he has to use his fingers and toes, but he did well counting to 21 to give us a break during block work.<\/li>\n<\/ul>\n<p>Thanks for the keys, the rum and your friendship Sgt. Schultz!\u00a0 I put the keys in your pocket as we embraced during CoT!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC set a goal for April to post at 21 workouts and lose 10 lbs.\u00a0 Today marked YHC&#8217;s 21st workout for the month.\u00a0 YHC weighed when I got home and missed by 10 lb goal by 1 lb.\u00a0 Like Schneider said, had I showed up for EC, maybe that would have been the difference.\u00a0 Technically, [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,80,116],"tags":[128],"class_list":["post-8810","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-parliament","category-wefoco","tag-wefoco"],"acf":{"q":"Sour Mash","date":"4\/30\/2019","pax":"Sgt. Schultz, Drama Queen, 60 Minutes (WB), Cousin Roy (WD), Schneider, Boomerang, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8810","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8810"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8810\/revisions"}],"predecessor-version":[{"id":8814,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8810\/revisions\/8814"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}