Bells N Whistles 5\/1\/2019
\nQ: Burns (WB)
\nPAX: Poncho, Winklevoss, Interference, Cousin Roy (WD), Wobegon, TSA, Cobra, Toe Tag, Bluto, Bevo, IceT, Zuckerberg, Manscape, Singing Cowboy, Boomerang, BAM<\/p>\n
What a great crew this morning! This was the largest group I’ve ever had the pleasure of Qing, and man did they not disappoint in energy, effort, or mumblechatter. Tons of fun!<\/p>\n
Warm-o-rama
\nSSH x 15, Imperial Walkers x 15, Overhead Clap x 10, Seal Clap x 10
\nTired of the MC, I ordered 5 burpees. Apparently music is supposed to start right at 5:30.
\nThen we moseyed around a perimeter of cones that would come in handy during the thang<\/p>\n
Speaking of the thang:
\nPax were instructed that there would be a called ab & bell exercise that would be accompanied by either merkins or dips and followed up by a run around the cone perimeter. Number of reps would be determined by 5 dice.
\nIn order, the exercises were
\nMerkins, WWIIs, Curls
\nDips, Heels to Heaven, OH Press
\nMerkins, LBCs, Skull Crushers
\nDips, American Hammers, KB Swings
\nMerkins, Freddy Mercs, Chest Press
\nDips, Raggedy Anns, Bent Over Rows
\nMerkins, Crunchy Frogs, Front Raise
\nDips, Supermans, Reverse Curls
\nMerkins, Mutton Crunch, Tricep Press
\nDips, Low Flutter, KB Swings
\n(back to the top) Merkins, WWIIs, Curls
\nDips, Heels to Heaven, OH Press
\nMerkins, LBCs, Skull Crushers
\nThe dice gave us somewhere between 12-22 reps each time through.<\/p>\n
Mary was nixed for a cool down that had 3 very slow vigodas and a down dog\/up dog sequence.<\/p>\n
NMM Announcements Prayers were said for the victims of the shooting yesterday on UNCC’s campus and at a synagogue in Georgia last week. Thanks for the keys, Cowboy. I’ll keep em and use them to open the gate again next week.<\/p>\n","protected":false},"excerpt":{"rendered":" Bells N Whistles 5\/1\/2019 Q: Burns (WB) PAX: Poncho, Winklevoss, Interference, Cousin Roy (WD), Wobegon, TSA, Cobra, Toe Tag, Bluto, Bevo, IceT, Zuckerberg, Manscape, Singing Cowboy, Boomerang, BAM What a great crew this morning! This was the largest group I’ve ever had the pleasure of Qing, and man did they not disappoint in energy, effort, […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[102],"class_list":["post-8831","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","tag-f3winstonsalem"],"acf":{"q":"Burns","date":"5\/1\/2019","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8831","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8831"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8831\/revisions"}],"predecessor-version":[{"id":8832,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8831\/revisions\/8832"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n– I was taken aback by the difficulty here. I thought this would be on par with other beatdowns that BnW has offered in the past, and really didn’t think it would be nearly as tough as some of the shit that Cobra puts us through up here in Pfafftown. Has anyone done one of his Grim Reaper workouts? Those blow chunks. Turns out I really underestimated my brain’s power to compartmentalize that bodily trauma and I created something just as awful. Apologies to all PAX
\n– Speaking of Cobra, if you ever want to see if get after it – I mean REALLY get after it – call him old. He dusted everyone for 45 minutes and it wasn’t even really a contest. Impressive to watch, impossible to catch.
\n– My age (and others’) seemed to be the topic of most commentary today following my gentle ragging on some of the seasoned vets…the #respects can get a little fiesty.
\n– All other MC was drowned out by my strategically placed speaker (right behind me), and our playlist from this morning was some strong country rock tunes from some of my favorites. Find it here: (link)<\/a><\/p>\n
\n– HDHH at Fiddlin Fish from 5-9, come try some F3 beer. The offerings have clever names – Shovel Flag and Side Straddle Hops. If it’s no good, Bluto says they have other beers too.
\n– Special IS\/Purgatory convergence on 5\/18 (I think) at downtown Samaritan Ministries (I think). Bolo for details from Cherry Pie
\n– Some fastholes are getting a team together for a 24 hr trail race down at the\u00a0 Whitewater Center, if you’re interested contact Zuckerberg, Interference, et al. Launch 2 weekends from now<\/p>\n
\nPrayers were also lifted for Interference’s daughter, who turns 7 today.<\/p>\n