{"id":9080,"date":"2019-05-22T21:31:20","date_gmt":"2019-05-23T01:31:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9080"},"modified":"2019-05-22T21:31:20","modified_gmt":"2019-05-23T01:31:20","slug":"bnw-no-snow","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/bnw-no-snow\/","title":{"rendered":"BNW-no snow"},"content":{"rendered":"

The last time Q’ed at BNW it was a VQ, hopefully it was improved-at the least the weather was!<\/p>\n

It went something like this<\/p>\n

Gucci squat 15<\/p>\n

Arm swirlies Forward X 10<\/p>\n

Arm swirlies backward X 10<\/p>\n

1\/2 lap, stop<\/p>\n

SSH X 15<\/p>\n

Whirlies\u00a0X 15<\/p>\n

Storm Troopers X 15<\/p>\n

5 Burpees<\/p>\n

 <\/p>\n

Return to Start<\/p>\n

Grab weight, partner up<\/p>\n

 <\/p>\n

Rapid Pace DORA-One partner runs across parking lot while other does the exercise, flapjack<\/p>\n

75 curls<\/p>\n

150 LBC<\/p>\n

225 Squats<\/p>\n

 <\/p>\n

 <\/p>\n

Date of Birth of PAX 1-15-15 REPS, 15-25-20 REPS and\u00a0<\/strong>25-31-30 REPS run around cones (maybe)<\/strong>, wait on 6, plank or Alan Gore.<\/p>\n

 <\/p>\n

Round #1<\/strong><\/p>\n

Goblet Squat<\/p>\n

Gas Pumps<\/p>\n

Dips<\/p>\n

Round #2<\/strong><\/p>\n

Overhead Press<\/p>\n

Freddie Mercury<\/p>\n

Irkins<\/p>\n

Round #3<\/strong><\/p>\n

Bench Press<\/p>\n

American Hammer<\/p>\n

Derkins<\/p>\n

Round #4<\/strong><\/p>\n

Skull Crushers<\/p>\n

WWII Situps<\/p>\n

Alternating Step Ups<\/p>\n

Round #5<\/strong><\/p>\n

Upright Row<\/p>\n

Crunchy Frogs<\/p>\n

Lunge<\/p>\n

Round #6<\/strong><\/p>\n

Curls<\/p>\n

Mutton Crunch<\/p>\n

Merkins<\/p>\n

Most were at 20 reps<\/p>\n

Had about 3 minutes for Mary-PAX choice, figure we got in 3 or 4<\/p>\n

MMC<\/div>\n
<\/div>\n
When planning the workout this Q should plan it all at once to avoid overload of a back to back-in this case Squats-thanks Bevo aka Pert Plus for the reminder.<\/div>\n
<\/div>\n
Work definitely needed to perfect the. Gucci Squat-Q fail!<\/div>\n
<\/div>\n
May have been more MC but the speaker was strategically placed for a reason.<\/div>\n
<\/div>\n
Announcements:<\/div>\n
<\/div>\n
Goofy has Q at WIB<\/div>\n
<\/div>\n
Prayer Requests<\/div>\n
<\/div>\n
Data M\u2019s cousin\u2019s father passed away a few days after her wedding-prayers as the newlyweds work together through this tough time.<\/div>\n
<\/div>\n
Boomerang\u2019s sister as she continues fighting cancer.<\/div>\n
<\/div>\n
YHC took us out-praying for those request mentioned and asking for guidance as we lead those around us, loving others well and being light to those we come in contact with.<\/div>\n
<\/div>\n
Always a great way to start the day leading a PAX of exceptional men who I always learn something from each and every time that makes me want to be better, stronger and to make a difference in my daily walk.<\/div>\n","protected":false},"excerpt":{"rendered":"

The last time Q’ed at BNW it was a VQ, hopefully it was improved-at the least the weather was! It went something like this Gucci squat 15 Arm swirlies Forward X 10 Arm swirlies backward X 10 1\/2 lap, stop SSH X 15 Whirlies\u00a0X 15 Storm Troopers X 15 5 Burpees   Return to Start […]<\/p>\n","protected":false},"author":203,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9080","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"5\/22\/2019","pax":"Interference, Winklevoss, Data, Poncho, Burns (WB), Cobra, TSA, Goofy, TPS, Bevo, Lemming, Boomerang (WD)
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