B&W Now Under New Management

B&W Now Under New Management

B&W. 01/09/2019

Q: Goofy

Pax: Bluto, Pancho, The Singing Cowboy, Fingers, Boomerang, Burns, Lace, AirBud, LightBrigade, TSA, Pita, Cousin Roy, Schneider, Zuckerburg, Goofy (Q), Cobra, Manscape, Razzle Dazzle, Data, Spamalot

Excited about new management at B&W, 20 Pax posted on a clear balmy morning (at least for January).  The workout design was to fatigue certain muscle groups by focusing on repeating and increasing rep sets on the same muscle groups – 1) Back, Bicep, Abs, 2) Legs, and then finally 3) Chest Tricep Shoulders.  Sources say that the plan worked.  

Warm-o-Rama – the usual for @Goofy

The Thang

Do the following sets below. About half of it IC.  The first time around we did about 10 reps, then 20, then 30 (not exactly but close).   To get in cardio, each time after going through all three muscle groups, we did swings in increasing number – also 10, 20, and 30 and finally we sprinted in increasing distances.  

We had more time than expected after 3 rounds, so we did one final round with reps of about 5 each.  

Back Bicep Abs

Bent Rows IC

Curls

American Hammer

Legs

Squats

Lunges

Calf raises

Chest, Tricep, Shoulders

Merkins – one hand on bell, switch hands half way through

Skull Crushers

Press

Cardio

Swings

Sprinting

Mary – round robin Mary.  Lace earned the right to call the first exercise by finishing first in the sprint at the end.  

COT:  YHC took us out with special call out around bring a strong husband.  My son got married this weekend (to @RazzleDazzle’s step daughter) and the service remind me that marriage is a holy and sacred union blessed by God and our relationships with our wives should be treated with that high honor.  While we often pray in our COT to be better husbands, we need to keep this in mind as we move through our daily lives.  

Announcements/Prayer Concerns

• Burlap’s father passed away this week.  He and his wife had been married for 70 years.  Services are as follows:  Visitation tonight from 6-8 at Hayworth Miller off of Silas Creek.  Funeral Thursday 1PM at Bethel UMC.  Full details on the Hayworth Miller website.  
• Prayers lifted up for a friend of Cousin Roy’s who passed away suddenly earlier this year.  
• Overnight and volunteer shelters need for Samaritan 
• @TSC has the Q at Distillery in the AM

NMM

• 20 Pax.  Boom!  Tclaps to new site Q on the first workout under his leadership. 
• Impressive to see @RazzleDazzle out there for the 2nd week in a row. As mentioned his step-daughter just married my son.  It’s also impressive he’s hanging out with the in-laws.  Great to have you out with us! #AllIn
• Several pax noted that the workout met its goal of creating muscle fatigue.  My arms told me of that too when I attempted to brush my teeth this AM.
• It was overheard “hey, is there a back to that cardboard wienke”. And yes, but the exercises were exactly the same. 
• Strong work by everyone. 
• Always a pleasure and high honor to lead the men of @F3WinstonSalem