{"id":8871,"date":"2019-05-08T09:19:44","date_gmt":"2019-05-08T13:19:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8871"},"modified":"2019-05-08T14:23:19","modified_gmt":"2019-05-08T18:23:19","slug":"bd-and-some-90s-rb","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/bd-and-some-90s-rb\/","title":{"rendered":"B&amp;D and some 90s R&amp;B"},"content":{"rendered":"<p>Do you know what <strong>Feels Good<\/strong>?\u00a0 Working out with your friends and <strong>Doin It<\/strong> well.\u00a0 Today\u2019s edition of BricksNDicks was a stolen and then modified workout.<\/p>\n<p>The PAX circled up for some <strong>Nice &amp; Slow<\/strong> stretching prior to The Thang, which seemed <strong>Good Enough<\/strong> for YHC.<\/p>\n<p>The Thang consisted of a modified Dora, which YHC will dub #DirtyDora.\u00a0 YHC set up cones, not <strong>Too Close<\/strong>, one 5 parking lot spaces down from where the PAX were standing and another one 5 more parking lot spaces down from the first.\u00a0 #DirtyDora went something like this:<\/p>\n<p>Partner 1 performs exercise, AMRAP, while Partner 2 runs \u201csprints\u201d \u2013 first cone and back then second cone and back.\u00a0 Flap jack until you reach the number of reps required.<\/p>\n<p>Round 1:<\/p>\n<ul>\n<li>100 kettle bell curls<\/li>\n<li>200 LBCs<\/li>\n<li>300 kettle bell squats<\/li>\n<\/ul>\n<p>Round 2:<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 Rosalita\u2019s<\/li>\n<li>300 kettle bell lunges<\/li>\n<\/ul>\n<p>For Mary, we did a round robin, democratic sharing of the duties.\u00a0 Schneider called Alabama Prom Dates, Gucci called something that escapes YHC while typing this, 60 Minutes called Gas Pumps, Harden called Mutton Crunches and YHC called Superman\/Banana.<\/p>\n<p>Since this is not an official workout, we just stood around and chit chatted for a few minutes after.\u00a0 Schneider felt it was appropriate to bass in YHCs face and generally complained the entire workout.\u00a0 Harden was his usual quiet self, as was Gucci but counting reps doesn&#8217;t offer much opportunity for MC.\u00a0 60 Minutes and YHC did share some pleasantries while doing &#8220;sprints&#8221; as he was teamed up with Harden.<\/p>\n<p>Unfortunately, the playlist was lost on the PAX in attendance, as 3 out of 5 were Hates.\u00a0 YHC isn\u2019t sure Schneider fully appreciated the tunes either as our musical tastes in the 90s varied greatly.\u00a0 If you didn\u2019t catch it, YHC used as many song titles as possible in the back blast.\u00a0 The full playlist is below.\u00a0 Be sure to download these songs, send the 2.0s away for the weekend, and enjoy a few minutes or a few hours listening to them with your M.\u00a0 YHC guarantees a steamy, lust-filled evening will be the result.\u00a0 You can thank me later!<\/p>\n<p>And for those reading and blushing, the #WeFoCo PAX have voted for a workout name change in the hopes that we can make this official one of these day.\u00a0 #ThinkingOfTheKids<\/p>\n<p>Doin It \u2013 LL Cool J<\/p>\n<p>I Wanna Sex You Up \u2013 Color Me Badd<\/p>\n<p>Too Close \u2013 Next<\/p>\n<p>Feels Good \u2013 Tony! Toni! Tone!<\/p>\n<p>When The Lights Go Out \u2013 Gerardo<\/p>\n<p>Do Me! \u2013 Bell Biv DeVoe<\/p>\n<p>Freak Me \u2013 Silk<\/p>\n<p>Good Enough \u2013 Bobby Brown<\/p>\n<p>Knockin\u2019 da Boots \u2013 H-Town<\/p>\n<p>Nice &amp; Slow &#8211; Usher<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you know what Feels Good?\u00a0 Working out with your friends and Doin It well.\u00a0 Today\u2019s edition of BricksNDicks was a stolen and then modified workout. The PAX circled up for some Nice &amp; Slow stretching prior to The Thang, which seemed Good Enough for YHC. The Thang consisted of a modified Dora, which YHC [&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":[113,116],"tags":[127],"class_list":["post-8871","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-wefoco","tag-f3wefoco"],"acf":{"q":"Sour Mash","date":"5\/8\/2019","pax":"60 Minutes, Gucci, Harden, Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8871","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=8871"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8871\/revisions"}],"predecessor-version":[{"id":8876,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8871\/revisions\/8876"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}