The Gong Show at BNW

The Gong Show at BNW

QIC: Burlap

Date: 08/30/2017

PAX: Interference, Zuckerberg, Bluto, The Singing Cowboy, Tuco, BAM, Poncho(WB), Lace, (Friendly Old Guy) Cobra, Goofy, Resistor, Boomerang (WD), Burlap

13 Pax enjoyed a relaxing workout at Reagan High with (some) Bells and some running.  The Q brought tunes, and @Goofy brought the speaker, so we jammed out and worked a little, like this.

Three exercises for 45 seconds each with 15 second rests, then run — the runs were in slightly different lengths ranging from about 100 yards to 400 yards.

SSH
Mtn climbers
Running with scissors

Run

Merkins
Squats with bells
Peter Parker

Run

KB swings
Skull crushers
Freddie mercury

Run

Plankjacks
Left arm curls
Parker peter

Run

Right arm curls
Nolan Ryan’s left arm
Greg Louganis with bells

Run

Over head press
Nolan Ryan’s right arm
Upright rows

Run

KB swings
Jump squats
Renegade rows alternate

Run

Two hand curls
Clean and press alternate hands
Low flutter

Run

Mutton bridge alternate
Side scissors right
Side scissors left

Run

Low dolley with bell
LBCs

WWII sit ups

FIN

COT

• prayers of praise for @Lace’s brother had first child
• pray for @Lace’s StepFather, diagnosed with cancer
• pray for safe travel and productive trip as @Lace heads for Spain to educate medical clinicians there
• pray for @JuiceBox’s family, especially Claire having some seizures
• pray for those affected by Hurricane Harvey and those offering help
• prayer and praise for @BAM’s son, @Kapow, running cross country for Mt Tabor with first meet tonight
• next Monday is Labor Day, so we will have one workout at Reynolda Village, home of The Estate — probably 0630 but watch Twitter for confirmation
• YHC prayed a prayer of thanksgiving and petition for the items above and the ability to workout together and asked for help to remember our utter dependence on Him

NMM

• Tabata voice was Female speaking English with Irish accent
• Tunes compliments of free Spotify — only had two ads that happen to fall mostly during the running portions
• Tunes were published on Twitter — mix of old rock and recent country — approved by Ayes and Respects
• FOG (Friendly Old Guy) Brian introduced himself after a (too long) absence due to injury.  He was enthusiastic, friendly and thinks he may come back for this F3 thing
• nice mumble chatter throughout except for a few exercises that sucked for 45 seconds; @BAM made some comments that seemed apropos of nothing, but he later justified them with a movie reference
• @Resistor, still stinging from insults hurled ruthlessly at him by the Q earlier in the week, was complaining about the lack of use of the weights, but we worked up to it, and he seemed satisfied in the end
• @TSC was still nursing his injured leg a little but gutted it out and completed the runs — #strong
• @Bluto joined YHC in singing along to some of the songs
• YHC introduced an exercise called the Mutton Bridge which is just a one-legged Bridge to the River Kwai (from @JuiceBox) with resting leg folded over the other knee like a Mutton Crunch; one of few exercises that we do that are static (like the plank); maybe we should do more for long, slow holds
• @Low Dolleys are not usually that hard for YHC, but 45 seconds while holding the bell above my chest was challenging
• T-Claps to at least @Poncho and @Cobra who were seen holding their bells doing WWII situps.
• Finally, the tabata timer employed a loud gong 23 seconds into each 45 second period which seemed to continually amuse the Pax, thus the title of this BB.

Always an honor,

Burlap