{"id":9400,"date":"2019-06-26T12:25:31","date_gmt":"2019-06-26T16:25:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9400"},"modified":"2019-06-26T12:25:31","modified_gmt":"2019-06-26T16:25:31","slug":"smells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/smells-whistles\/","title":{"rendered":"Smells & Whistles"},"content":{"rendered":"

Warm-O-Rama:<\/strong><\/p>\n

SSHs, ISTs, Abe Vigodas, Arm Swirlies FWD and BKWD<\/p>\n

The THANG:<\/strong><\/p>\n

Dirty Doracides<\/strong> \u2013 Partner 1 AMRAP while Partner 2 sprints to end line of first tennis court and back then to end line of second tennis court and back.\u00a0 Flapjack until all reps are completed.<\/p>\n

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

75 – Kettle Bell Curls<\/p>\n

150 – LBCs<\/p>\n

250 – Squats (with or without Kettle Bell)<\/p>\n

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

75 – Alternating Lunges (with or without Kettle Bell)<\/p>\n

150 – Kettle Bell Skull Crushers<\/p>\n

250 – Rosalita<\/p>\n

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

75 – American Hammer<\/p>\n

150 – Goblet Squats<\/p>\n

250 – Kettle Bell Bent Over Rows<\/p>\n

MARY:<\/strong><\/p>\n

LBCs, Low Dolly, Mutton Crunch RoL and LoR, Freddie Mercs<\/p>\n

Musings:<\/strong><\/p>\n

YHC hit a skunk on the way to Virginia and carried the smell all the way to the workout.\u00a0 You’re welcome!\u00a0 Saw it in my lane on the way home so he\/she\/it either crawled over there and died or YHC’s truck yeeted he\/she\/it over there during impact.\u00a0 #RIP<\/p>\n

Happy Day to Burlap and Closer!<\/p>\n

Thanks to #Randy for sneaking YHC on the Q list for #BnW.\u00a0 YHC doesn’t venture out of #WeFoCo to workout often.\u00a0 It was nice seeing some old and new faces and working out with you men!<\/p>\n

Playlist:<\/strong><\/p>\n

In the Air Tonight – Phil Collins<\/p>\n

Sweet Child O’ Mine – Guns N’ Roses<\/p>\n

Cum on Feel the Noize – Quiet Riot<\/p>\n

Blue on Black – Five Finger Death Punch<\/p>\n

Bulls On Parad – Rage Against The Machine<\/p>\n

Dr. Feelgood – Motley Cr\u00fce<\/p>\n

Spoonman – Soundgarden<\/p>\n

Sound of Madness – Shinedown<\/p>\n

Down with the Sickness – Disturbed<\/p>\n

Two Hearts – Phil Collins<\/p>\n

Announcements:<\/strong><\/p>\n

July 4th Convergence – keep an eye on Twitter and reach out to Burns if interested in Co-Qing.<\/p>\n

Prayer Requests:<\/strong><\/p>\n

Plunger’s dad recovering<\/p>\n

TSC’s mother Shirley recovering from hip replacement surgery<\/p>\n

Data took us out!<\/p>\n

 <\/p>\n

\u201cToday I will do what others won\u2019t, so tomorrow I can accomplish what others can\u2019t.\u201d<\/strong><\/p>\n

\u2014 Jerry Rice<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-O-Rama: SSHs, ISTs, Abe Vigodas, Arm Swirlies FWD and BKWD The THANG: Dirty Doracides \u2013 Partner 1 AMRAP while Partner 2 sprints to end line of first tennis court and back then to end line of second tennis court and back.\u00a0 Flapjack until all reps are completed. Round 1: 75 – Kettle Bell Curls 150 […]<\/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":[81,113],"tags":[],"class_list":["post-9400","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Sour Mash","date":"06\/26\/2019","pax":"The Singing Cowboy, BAM, Closer, Burlap, Data, Resistor, Lemming, TSA, Manscape, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9400","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=9400"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9400\/revisions"}],"predecessor-version":[{"id":9402,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9400\/revisions\/9402"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}