Flatline Make-Up Day at Bells & Whistles

Flatline Make-Up Day at Bells & Whistles

QIC: Beverly

Date: 2/7/18

PAX: Poncho, The Singing Cowboy, Tuco, Cobra, Zuckerburg, Boomerang, Interference, Fingers, Bluto, Light Brigade,

After attending Bells & Whistles 3 or 4 times and Qing it once before, YHC is beginning to learn the rules of order at one of the most unique workouts in F3 Winston-Salem.

#1. First and foremost, music is key. From what I have gathered, doing a kettlebell workout sans music is akin to eating pizza without sauce, and thus frowned upon. Not that I would know, since I have never done a kettlebell workout without music, which leads me to #2…

#2. Kettlebells are also critical. During YHC’s B&W Q last spring, I attempted to get fancy and fit in by using words like “snatch”, “rack”, and “clean” (all in the context of kettlebells, of course). However, this resulted in near injury since I knew the meaning of the words but not actually how to execute them. So, YHC got creative with the kettlebells this time around, using them more as a means to an end in order to be accepted by the rest of the PAX in attendance (this didn’t help, by the way).

While some people probably picked up on these two key features without having attended Bells & Whistles, until you go you don’t really see how essential they are, nor the ridicule you’ll receive if neither is sufficiently met.

The 12 pax in attendance were treated to the following, as YHC focused on the rules of order as well as making sure we stayed in constant motion.

Warm-o-rama (Contrary to what some people believe, YHC can Q a workout that has a warm-o-rama)

Run 100 yards – do 100 SSHs – Run back – do 100 renegade rows (50 each side)

Run 75 yards – do 75 squats – run back – do 75 squats with KB racked

Run 50 yards – do 50 backwards lunges – run back – do 50 backwards lunges with KB racked

Run 25 yards – do 25 merkins – run back – do 25 plyometric kberkins

Run 10 yards – do 10 burpees – run back – do 10 Turkish get ups

Mosey to the Wall and line up in people’s chair – One pax did 10 skull crushers with kb followed by figure 8 – pass bell to next person – sprint to end of line (2x)

Mary