I woke up early for a good beatdown at Bells and Whistles. I had something planned with Transcript, but there was a pivot that needed to happen last minute. Luckily, I had this one in the back pocket. The humidity was almost oppressive this...
Read moreHave you ever seen a wooden weinke? Before we get into the re-telling of today’s #BnW beatdown, allow me to tell a brief story about how the prep for said beatdown began. @Bam, being the excellent site Q that he is, reached out to YHC on...
Read moreThe Thang Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability—curls, presses, rows, and lateral raises—balancing on one foot. After each set, we jogged to...
Read more
YHC found out on Tuesday that he had been assigned to Q Bells & Whistles today. Fortunately today is June 17 which also happens to be the same date of one of the most eventful and chaotic days in sports history exactly 32 years ago. It was...
Read moreHumid late spring morning with temp of about 68 degrees and 8 seasoned PAX joined YHC. The THANG: Warmorama four minutes – SSHs, ISTs, Alt lunges, arm swirlies, then claps. Set 1 Swings (one minute and same for all exercises in Sets 1-6 below)...
Read moreHere is how Q number 3 for the week went down. The pre-ruck was excellent, the conversation was solid, and the temperatures were pleasant. The Thang Structure: 5 Minutes ON / 3 Minutes “off”. Is it really off, though? (Narrator voice...
Read more11 Pax enjoyed near perfect weather for a Seis de Mayo celebration of baseball’s best team – Los Bravos! The music was latin-themed (though as was pointed out often, not entirely Mexican – of course, Seis de Mayo is a...
Read moreA lovely morning was had this morning at #Bells&Whistles. 7 joined in on the beautiful weather while a few were #TeachersPets and got some EC work in of various methods. @Schlitz, @Burns, and YHC set out to launch at 0455 but due to issues...
Read moreYHC did some recon work yesterday and determined that the regular location for #BnW was still too dicey to hold this week’s installment there. Initiate quick (see: selfish) pivot to Old Town Baptist Church parking lot. Super clear, super...
Read more
Back on October 29, 2025, we gathered at the Greenbrier Farm Clubhouse parking lot to celebrate the Rolling Stones discography of the 1960s. Realizing that Mick and the boys had a whole lot more tunes in the 1970s and beyond, YHC decided to...
Read moreNine pax were warned that you can’t always get what you want. But that if you try sometimes, you just might find……..you get what you need. It went something like this: Warm-O-Rama SSH x20 IC IW x15 IC Toy Soldiers x10 IC...
Read moreToday’s workout was a reprisal of a past BnW that was more than sufficient. Somehow, today’s felt worse. Past bb here: https://www.f3winstonsalem.com/f3/2024/05/increasing-distances-at-bnw/ This year’s iteration only had 5 cones...
Read more