{"id":8992,"date":"2019-05-15T09:15:04","date_gmt":"2019-05-15T13:15:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8992"},"modified":"2019-05-15T09:16:08","modified_gmt":"2019-05-15T13:16:08","slug":"with-the-slaw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/with-the-slaw\/","title":{"rendered":"Bells and Whistles with the Carolina BBQ sauce and the slaw."},"content":{"rendered":"<p>Nice cool morning at Bells and Whistles. It went like this:<\/p>\n<p>Warm-o-rama<\/p>\n<p>(20 count, IC)<\/p>\n<ul>\n<li>Side Straddle Hops<\/li>\n<li>Imperial Walkers<\/li>\n<li>Arm Swirly Things Forward and Backward<\/li>\n<li>Seal Clap<\/li>\n<li>Abe<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>The goal is to push your partner then come back with the full group and the group push each other.<\/p>\n<p>9 rounds. Each round with an &#8220;A&#8221;, a &#8220;B&#8221; and a &#8220;6&#8221; exercise.<\/p>\n<p>20 reps each, one partner does A, other does B, flapjack and go get in line. Perform &#8220;6&#8221; till all pax in line (we stayed together pretty tight, one instance where YHC did 4 monkey humpers alone. It looked weird.) Once all pax in line we perform a Peleton\/Indian run around the circle and go on to next round. Repeat. We get in 9 rounds with a repeat of Round 1.<\/p>\n<p>Round 1:<\/p>\n<ul>\n<li>A: American Hammer<\/li>\n<li>B: Curls<\/li>\n<li>6 SSH<\/li>\n<\/ul>\n<p>Round 2:<\/p>\n<ul>\n<li>A: Heels to Heaven<\/li>\n<li>B: Bell Swings<\/li>\n<li>6: High Knees<\/li>\n<\/ul>\n<p>Round 3:<\/p>\n<ul>\n<li>A: Freddy Merc<\/li>\n<li>B: Skull Crushers<\/li>\n<li>6: Elbow Plank<\/li>\n<\/ul>\n<p>Round 4:<\/p>\n<ul>\n<li>A: Crunch Frong<\/li>\n<li>B: Chest Press<\/li>\n<li>6: Side Plank<\/li>\n<\/ul>\n<p>Round 5:<\/p>\n<ul>\n<li>A: Box Cutter<\/li>\n<li>B: Dry Docks<\/li>\n<li>6: Squats<\/li>\n<\/ul>\n<p>Round 6:<\/p>\n<ul>\n<li>A: LBC<\/li>\n<li>B: Overhead Press<\/li>\n<li>6: Lunges<\/li>\n<\/ul>\n<p>Round 7<\/p>\n<ul>\n<li>A: Penguin Crunch<\/li>\n<li>B: Goblet Squats<\/li>\n<li>6: Monkey Humpers<\/li>\n<\/ul>\n<p>Round 8:<\/p>\n<ul>\n<li>A: Big Boy Sit Ups<\/li>\n<li>B: Merkins<\/li>\n<li>6: Al Gore<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Mutton Crunch<\/li>\n<li>10 merkins<\/li>\n<li>Superman\/Banana<\/li>\n<\/ul>\n<p>Done!<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Convergence at Samaritan Ministries this Saturday<\/li>\n<li>Reagan High has a fundraiser vendor fair this Saturday, support it and see TPS for more info, Saturday 8-1<\/li>\n<\/ul>\n<p>Prayer request:<\/p>\n<ul>\n<li>Bluto under the knife today, best wishes for quick recover and skilled hands.<\/li>\n<li>Zuck has friends doing trail run this weekend, prayers for safety and good times.<\/li>\n<\/ul>\n<p>Y&#8217;all, YHC celebrates 43 years around the sun today. Can&#8217;t think of a better way to start it off. Thanks fort the push. Apologies for not giving the parental advisory warning for the playlist (<a href=\"https:\/\/www.youtube.com\/watch?v=lqWxGE7zSPA\">G. Yamazaw<\/a> is a boss, Carolina bbq sauce with the slaw, and some NSFW lyrics at times).<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nice cool morning at Bells and Whistles. It went like this: Warm-o-rama (20 count, IC) Side Straddle Hops Imperial Walkers Arm Swirly Things Forward and Backward Seal Clap Abe The Thang: The goal is to push your partner then come back with the full group and the group push each other. 9 rounds. Each round [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-8992","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Wobegon","date":"5-15-2019","pax":"Data, Singing Cowboy, Zuckerburg, TPS, Light Brigade, Manscape, TSA, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8992","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8992"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8992\/revisions"}],"predecessor-version":[{"id":8996,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8992\/revisions\/8996"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}