The Q at Bells n Whistles is no easy task. The regulars expect a solid beatdown and inspirational music to make the time pass. Okay, that is not always the case. Sometimes the music is more frustrating when you are trying to guess when it hit...
Read more15 of us gathered at Reynolda Village and we ran 3.1 miles that went through Wake’s campus. We did exercises with a Tabata timer counting 30 secs on and 10 secs off x4 Imperial Squat Walkers Mountain Climbers LBCs Merkins Ended with...
Read more14 PAX were tested on their musical knowledge in an attempt to completely avoid Burpees and longer runs this morning at the latest edition of Bells & Whistles. Well, they were partially successful. Here’s how it went down: Warm-O-Rama...
Read moreWe gathered at Speas to relive my 10 day family RV trip through New England. I returned back to home Sunday afternoon and got planning for the Q responsibilities for RNG. 12 PAX gathered to hear stories of my adventures or maybe just to run. ...
Read moreWarmarama (jointly with TRQ) SSHs, down/up dog combo (Huck), calf & quad stretches (GS), merkins (Huck), Cherry Pies (GS). The Thang: Four corners. One exercise per round until completion of fourth round. Then, reverse order, adding one...
Read moreThe Thang The running route for 6/21 takes the PAX back to home of the old Outkasts AO! https://www.mapmyrun.com/routes/view/2875219900 This route is eerily similar to one run in January 2020… but that was over 1 pandemic ago! After...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl...
Read moreYHC was on deck to Q WIB, and as the Site Q, Dr. Toot, made his confirmation call he was warned it might not happen due to a bad toe. Thankfully, the Toe God’s were kind to YHC and all went according to plan… at least for me. The PAX were...
Read morePAX: Closer, Sweet Tea, Zuckerberg, Bluto, BAM, Tigger, Special, Data, Manscape, Lemming, Starfish 12 PAX converged on a less hot and muggy morning to throw some heaving things around. Here is how it went down. Warm-O-Rama SSH x 20 IC IST x 15...
Read morePAX: Mongoose, Zuckerberg, Winklevoss, Juice Box, Bueller?, Greenspan, Lemming, Sweat Tea 10 PAX enjoyed slightly cooler temps this morning. There was a huge dead bug in the pavillion and YHC was terrified. Burlap was not phased Route...
Read moreThirteen brave Pax sweat it out in the streets of Greenbrier Farm on the morning of June 9th. Well, they did so in the parking lot of the clubhouse of Greenbrier Farm for Bells n Whistles on an exceptionally muggy day. All exercises were...
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