**I opened up Word to type out this morning\u2019s BB from WIB, and realized I hadn\u2019t yet completed or posted the BB from two weeks ago. #Cobains, #cobains, and more #cobains<\/p>\n
<\/p>\n
F3 PAX: $5 Footlong, Van Gogh, Turnover, Burns, Spicoli, H.O.G., Greenspan, Mongoose, Zima, Undertow, Green Acres (War DADDY), The Vig, The Rake, Cheesesteak, Lace, Drama Queen, D Day, Fender, Boo Boo, Burlap, Geppetto, Gucci, Sgt Shultz, Posthole, Interference, Touch-me-not, LaZBoy, Lamp Chop, Red Eye,<\/p>\n
FiA PAX: Tritangle, Honeydew, Scoot, Turquoise, Yogi, Dane, Socket, Whip, Chutney, Bon Jovi, Fleece<\/p>\n
I arrived around 0640 with my M and dog.0 to set out weinkes for my portion of the workout, and a handful of pax were already through with a Murph or 10K or other EC opportunities beforehand. After coming back from a short warm-up loop, more had assembled in a middle school dance-style conglomeration of F3 pax in the overflow parking, and FiA pax in the main parking lot. Eventually the two groups merged, pleasantries were exchanged, fists were bumped, dogs were pet, and warm-o-rama was set to begin<\/p>\n
10 minutes of Yoga<\/u> (Tritangle)<\/p>\n
Sunflowers<\/p>\n
shoulder stretches<\/p>\n
Windmills or Abe Vigoda<\/p>\n
Star to Goddess in high heels (sumo squat with calf raises)<\/p>\n
Sun-salutations – lunge and hamstring stretch<\/p>\n
Sun-salutation and Warrior 1 & 2<\/p>\n
Continued W-o-R<\/u> (Honeydew)<\/p>\n
10 SSH (jumping jacks???) and a light mosey around the pavilion loop<\/p>\n
10 SSH, butt kickers around the loop<\/p>\n
10 SSH, power skip around the loop<\/p>\n
10 SSH<\/p>\n
Four Corners<\/u> (Burns)<\/p>\n
Mosey from the pavilion to the old softball field to find 4 weinkes, each with an ab, leg, and arm exercise on it.<\/p>\n
Heels to Heaven\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Plank Jack\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Crunchy Frog\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 American Hammer<\/p>\n
Jump Squat\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Calf Raise\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pistol Squat\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Fire Hydrant<\/p>\n
Merkin\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ranger Merkin\u00a0\u00a0\u00a0\u00a0\u00a0 Diamond Merkin\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Wide Merkin<\/p>\n
The plan was to do abs, abs legs, abs legs merkins in a rotation through the four stations. Time constraints led to an Omaha to just the merkins on the last time through.<\/p>\n
Birthday Celebration<\/u> (Turnover)<\/p>\n
For America\u2019s 243rd<\/sup> birthday, Turnover led us through some deconstructed burpee suicides (?) in the bus lot that gave us a total of 243 reps.<\/p>\n Light post 1 \u2013 20 squats<\/p>\n Light post 2 \u2013 20 cobra humpers\/in-n-outs<\/p>\n Light post 3 \u2013 20 merkins<\/p>\n Light post 4 \u2013 20 jump squats<\/p>\n Sprint (mosey\/barely put one foot in front of the other) back to start and do 1 burpee<\/p>\n Repeato x3<\/p>\n Mary<\/u> (Turnover)<\/p>\n Freddie Mercs, American Hammers, Ski Abs until time was called.<\/p>\n NMM<\/p>\n We were joined by 4 FNGs.<\/p>\n Allison Lahm \u2013 LaZBoy\u2019s M. She quickly became Ottoman with no complaints.<\/p>\n Spencer Brown \u2013 Friend of $5 Footlong. Recently moved to Winston. Appraiser of hotels for a commercial real estate firm.\u00a0 Now known as Blacklight<\/p>\n Jen \u2013 Footlong\u2019s fianc\u00e9e. Duke nursing school grad, former soccer player. Quiznos, due to her future husband<\/p>\n Sunny \u2013 A member of $5 Footlong & Quizno\u2019s small group. PA at Baptist in pulmonary care, Pulmonary.<\/p>\n Announcements<\/p>\n Offsides needs Tuna 200 runners<\/p>\n Sgt Shultz & Touch-me-not leading mission trips.<\/p>\n Prayers for our country\u2019s leadership & thankfulness for the group.<\/p>\n","protected":false},"excerpt":{"rendered":" **I opened up Word to type out this morning\u2019s BB from WIB, and realized I hadn\u2019t yet completed or posted the BB from two weeks ago. #Cobains, #cobains, and more #cobains F3 PAX: $5 Footlong, Van Gogh, Turnover, Burns, Spicoli, H.O.G., Greenspan, Mongoose, Zima, Undertow, Green Acres (War DADDY), The Vig, The Rake, Cheesesteak, […]<\/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":[1],"tags":[],"class_list":["post-9625","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"","date":"7.4.19","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9625","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=9625"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9625\/revisions"}],"predecessor-version":[{"id":9627,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9625\/revisions\/9627"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}