Bells & Whistles – Page 3 – F3 Nation: Winston-Salem, NC

May 25, 2022 by Data 388

11 For a Baseball Themed Tribute to the Braves

Prayer to Baseball gods to get the Braves back on track! Warm-O-Rama: SSH, Whirly w/ the clap, Imperial Walkers, Arm Circle things front and back The Thang: Pax completed each inning, doing 20 reps of each exercise, then ran the bases around our...

May 5, 2022 by Bevo 196

Black Jack @ B&W

What a turn out!!! Loved working with this group. kept it simple with a slow warm up with SSHs and Yoga stretches to start. dumped out a deck of cards and explained what was about to go down: Diamond = Skull Crushers with weight Hearts =...

Mar 31, 2022 by Zima 201

OK, Boomer

This is an EMOM workout. 5 Burpees every minute on the minute, then fill the remaining time with an exercise. You too, can follow along. Just hit play. WARMUP. 5 Burpees – – > Side Straddle Hop 5 Burpees...

Mar 23, 2022 by airbag 367

Mr. Q, Tear Down Those Lanterns!

YHC started by reciting the core principles and only missing 1 (the one about being free). The irony was that I had David Hasselhoff’s “I’ve been looking for Freedom” on the track list. Lucky for all of us, it...

Mar 9, 2022 by Zuckerberg 230

Thuggish Ruggish Pax at Bells & Whistles

Not gonna lie… if it wasn’t for a well-timed reminder from @Atrophy… this #BnW may have been Q-less, as YHC forgot to put it on his calendar. Thankful for @Atrophy’s leadership and reminder! That said, as soon as I got...

Feb 17, 2022 by Manscape 179

Bells & Whistles 02.16.22

11 PAX participated in the latest edition of Bells & Whistles on a sub-freezing morning which went down as follows: WARM-O-RAMA Stretches Arm Swirly Things Whirlys Imperial Storm Troopers Side Straddle Hops Run a Lap Followed by: 3 Pain...

Jan 26, 2022 by Kevin Stein 180

Something for Everybody to Hate at BnW

YHC brought exercises and bands (groups when considering Backstreet Boys) that everyone could hate. Warm-o-Rama – Standard offerings of SSH, IST, Merkins, Running with Scissors, Copperhead Squats, Abe Vigodas, Michael Phelps. ...

Jan 12, 2022 by BAM 120

Calling the Dawgs at BnW

On a chilly morning, 12 other pax were kind enough to help Atrophy and YHC to celebrate the triumphant return to the top of the college football mountain! As YHC shared, for some of us, the air is cleaner, the skies are bluer, the world is...

Jan 5, 2022 by Toe Tag 177

20%

Atrophy had reached out asking if YHC was able to Q the first Bells n Whistles of the year. The schedule lined up and the morning was free so the plan started to come together. It is no secrete that YHC likes to do timed work during the workout...

Dec 22, 2021 by Special 258

Bells will be Swinging

11 PAX joined YHC on a cool morning for some BnW. This was YHC’s first ever Q and the pressure was felt early from some of the senior PAX. Atrophy made sure to confirm that we were not going to be swinging kettle bells on the tennis courts...

Dec 16, 2021 by Jon Yoder 178

Covering up Mistakes at Bells-n-Whistles

PAX: Atrophy, BAM, Singing Cowboy, Interference, Bluto, Closer, Skybridge, Zuckerberg, Wobegon, Lemming, Airbag, Special, D-Day, Manscape, Data 15 PAX joined YHC for a moderately chilly version of Bells and Whistles. I was excited to share some...

Dec 1, 2021 by Mike Walsh 200

Bells and Whistles 12/1

A mighty PAX of 14 showed up at the Greenbrier Farm clubhouse lot this morning for the weekly installment of the city’s – nay, the Piedmont’s – finest kettlebell workout set to music. The PAX knew the Q was still a bit...