{"id":409560,"date":"2020-09-18T12:10:40","date_gmt":"2020-09-18T16:10:40","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409560"},"modified":"2020-09-18T12:10:40","modified_gmt":"2020-09-18T16:10:40","slug":"bronws","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/west-side-story\/bronws\/","title":{"rendered":"BRONWS"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/18\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Mayhem <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/mayhem-respect\/\" rel=\"tag\">Mayhem (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/noideer\/\" rel=\"tag\">NoIDeer<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/nothing-special\/\" rel=\"tag\">Nothing Special<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/pulp\/\" rel=\"tag\">Pulp<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/tbd\/\" rel=\"tag\">TBD<\/a> <\/span><\/li> <li><strong>Extra Credit:<\/strong> EC Ruck- NoIDeer <\/li><\/ul><\/div><p>YHC feels like the past few times I have been Q I have had to work around weather and have contingencies. NoIDeer asked me to Q a while back in anticipation of handing over the reigns as Site Q of West Side Story to Pulp. I was more than happy to oblige. I headlocked NoIDeer to post at West Side since he headlocked me&#8230;..that way if it rained and nobody showed we would at least have TWO. Also had some positive response from Cold Cut and Stabler. Those guys even planned an EC Ruck before hand;however, as i arrived ON TIME, there was no sign of either of those two&#8230;&#8230;only NoIDeer who EC&#8217;d solo. Not giving these fine PAX a hard time&#8230;&#8230;just returning the favor lol. Also pleased to see three other PAX : Pulp, Nothing Special, and TBD. It was nice to meet these two Stallions. YHC gave a disclaimer&#8230;.and also said I had planned this workout for the pouring down rain&#8230;.so be patient with the Q. We started at 5:30 sharp.<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>Good Mornings x 10<\/li>\n<li>Good Nights x 10<\/li>\n<li>SSH x 10<\/li>\n<li>Butt Kickers x 10<\/li>\n<li>Low Slow Squats x 10<\/li>\n<\/ul>\n<p><strong>The THANG<\/strong><\/p>\n<p>BLIMPS; Slow mosey around the church with various stops along the way:<\/p>\n<ul>\n<li>Burpees at the speed bump x 5<\/li>\n<li>Lunges down the right side x 10 each leg<\/li>\n<li>Imperial Walkers along the front of the church x 15 each leg<\/li>\n<li>Merkins under the middle breezeway x 20<\/li>\n<li>Plank Jacks around the next overhang x 25<\/li>\n<li>Squats at the rear overhang area x 30<\/li>\n<\/ul>\n<p>Rinse and Repeat<\/p>\n<p>Continue to mosey around to the side of the church where there is a long overhang; YHC was wearing my Cleveland Browns shirt, in celebration of our 35-30 victory over the Cincinnati Bengals last night. While YHC was on the couch watching, I came up with this:<\/p>\n<ul>\n<li>B &#8211; Balls To The Wall\u00a0 &#8211;\u00a0 hold for a 35 count by the PAX<\/li>\n<li>R &#8211; Rosalitas\u00a0\u00a0 x 35<\/li>\n<li>O &#8211; Who&#8217;s down with O.P.P?\u00a0 Overhead Claps while holding People&#8217;s Chair \/ partner performs Plank Jacks x 35 then flap jack<\/li>\n<li>W &#8211; Windshield Wipers x 35 ; what else could you choose on a rainy day?<\/li>\n<li>N &#8211; Nolan Ryans &#8211; 17 on one side and then 18 on the other; YHC pronounced that Robin Ventura would be safe against me b\/c I would be tired after the first 2-3 punches!<\/li>\n<li>S &#8211; Squats x 35\u00a0 (why not more squats)<\/li>\n<\/ul>\n<p>YHC messed up the order and forgot the W&#8230;&#8230;hence the title of this workout is BRONWS!!\u00a0 It worked though. 35 Overhead Claps while holding People&#8217;s Chair sucked BTW<\/p>\n<p>Short mosey back to YHC&#8217;s car near the shovel flag. YHC pulled out the DICE OF DEATH. We only had enough time to do 7&#8217;s; the first roll landed on Water Break so we continued to roll. Finally ended up with Lunges and Squats for our 7&#8217;s exercises. Run across the parking lot White Truck to Shovel Flag.<\/p>\n<p>Had a minute or two to kill so we put our six on the curb and executed<\/p>\n<ul>\n<li>Russian Twists x 12<\/li>\n<li>X&#8217;s and O&#8217;s until 6:15<\/li>\n<\/ul>\n<p><strong>Count O Rama and Name O Rama<\/strong><\/p>\n<p><strong>Praises and Prayer Requests<\/strong><\/p>\n<p>School System and teachers<\/p>\n<p>Mayhem&#8217;s Aunt &#8211; breast cancer; praise for successful surgery and prayers for full recovery<\/p>\n<p>Praise &#8211; Kool Aid was Q Wednesday<\/p>\n<p>F3 Kinston &#8211; that the men continue to thrive and give it away to other men; launch went extremely well<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<p>Look for VQs coming up in October from TBD and Nothing Special. Enjoyed meeting you guys this morning int he gloom!<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409560\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">2<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 09\/18\/2020 QIC: Mayhem Pax: Mayhem (RESPECT), NoIDeer, Nothing Special, Pulp, TBD Extra Credit: EC Ruck- NoIDeer YHC feels like the past few times I have been Q I have had to work around weather and have contingencies. NoIDeer asked me to Q a while back in anticipation of handing over the reigns as Site [&hellip;]<\/p>\n","protected":false},"author":62,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[81],"tags":[102,2205,2500,2260,2501],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409560"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/62"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409560"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409560\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}