{"id":10172,"date":"2019-09-11T21:40:14","date_gmt":"2019-09-12T01:40:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10172"},"modified":"2019-09-11T21:40:14","modified_gmt":"2019-09-12T01:40:14","slug":"breaking-a-sweat-not-yo-mommas-back-at-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/breaking-a-sweat-not-yo-mommas-back-at-bells-whistles\/","title":{"rendered":"Breaking a Sweat (Not Yo&#8217; Momma&#8217;s Back) at Bells &amp; Whistles"},"content":{"rendered":"<p>10 pax, actually 9 pax, made their way to the gloom for a dose of both Bells and Whistles.\u00a0 To the surprise of the 9, the Q (YHC) was nowhere to be found.<\/p>\n<p>Eventually, ~10-11 minutes later, YHC rolls in on two wheels, still half-asleep&#8230; a true delin<strong>Q<\/strong>uent.\u00a0 Not to my surprise, the 9 pax were already getting after it &#8211; seemingly some sort of partner work.\u00a0 Whatever it was &#8211; they were working hard.\u00a0 But I couldn&#8217;t let my prep go un-utilized and the pax seemed ready for me to lead.<\/p>\n<p>So, we just got right down to it&#8230; skipping the Warm-o-Rama (they were already plenty warm) and got right down to the meat of it (mostly a repeat of a workout I Q&#8217;d in May 2018).\u00a0 It all went down (or was supposed to go) like this&#8230;<\/p>\n<p><strong>Warm-o-Rama<\/strong><\/p>\n<ul>\n<li>As stated above the 9 pax did their own warm-o-rama in the Q&#8217;s absence.<\/li>\n<li>The planned WOR included: SSH &#8211; Merkins &#8211; Imperial Walkers &#8211; Peter Parkers &#8211; Whirlies &#8211; Parker Peters &#8211; Mountain Climbers &#8211; Wide Merkins &#8211; Plank Jacks &#8211; Burpees&#8230; followed by dynamic warm-up of: high kneees; butt-kickers; karaoke; apollo creeds; skips; bounds; back pedal; and sprints.\u00a0 But&#8230; unless they did that on their own&#8230; we didn&#8217;t do that exactly.<\/li>\n<\/ul>\n<p>But we did do this&#8230;<\/p>\n<p><strong>TABATA<\/strong>\u00a0\u2013 20 secs on, 10 secs off; 8 reps; alternating between two exercises per round; so will do each exercise 4 times in a given round; One exercise will be a KB exercise; for other exercise, pax will need to find a\u00a0<strong>line\/crack<\/strong>\u00a0in concrete and use as reference point (<em>being EXTREMELY careful not to touch line\/crack during workout \u2013 or ever for that matter<\/em>); 9 rounds (36 mins)<\/p>\n<ul>\n<li><strong>Round 1<\/strong>\n<ul>\n<li>KB Swings<\/li>\n<li>Side Steps (laterally over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 2<\/strong>\n<ul>\n<li>Goblet Squats<\/li>\n<li>Side-to-Side Moguls (laterally over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 3<\/strong>\n<ul>\n<li>Skull Crushers<\/li>\n<li>Front\/Back Hop (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 4<\/strong>\n<ul>\n<li>One-Arm Curls<\/li>\n<li>Front\/Back Step (quick steps forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 5<\/strong>\n<ul>\n<li>Rows (Upright or Bent-Over)<\/li>\n<li>Plank Moguls (laterally over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 6<\/strong>\n<ul>\n<li>Overhead Press (One or Two-Arm)<\/li>\n<li>Plank w\/ Right Leg Pulse\/Extension (laterally over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 7<\/strong>\n<ul>\n<li>One-arm Snatch (R &amp; L)<\/li>\n<li>Plank w\/ Left Leg Pulse\/Extension (laterally over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 8<\/strong>\n<ul>\n<li>Two-Arm Curls (Forward &amp; Reverse)<\/li>\n<li>Plank Thrusters (Cobra Humpers) (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Round 9<\/strong>\n<ul>\n<li>Dead Lifts (One or Two Leg)<\/li>\n<li>Plank Hand-Walk (forward\/backward over line)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Mary:\u00a0<\/strong> None due to&#8230; yeah, well&#8230;. you know.<\/p>\n<h4><strong>COT:<\/strong><\/h4>\n<p>Prayers lifted for YHC&#8217;s dad&#8230; our schools and school system leaders&#8230; all those impacted by 9\/11&#8230; and others on our hearts.\u00a0 Prayers for us to be better men, and for others to see HIM through us.<\/p>\n<h4><strong>NMM:<\/strong><\/h4>\n<ul>\n<li>YHC missed all the mumblechatter for the first 10 minutes, but I hear it was pure bedlam.<\/li>\n<li>Despite the tardiness, I hope the pax accepts YHC&#8217;s apology and feels they got their money&#8217;s worth.<\/li>\n<li>Plank Thrusters (Cobra Humpers) were a crowd favorite.<\/li>\n<li>That&#8217;s all I&#8217;ve got&#8230;<\/li>\n<\/ul>\n<h4><strong>ANNOUNCEMENTS:<\/strong><\/h4>\n<ul>\n<li>Lunch Bunch on FRI @ Athena @ 11:45am<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 pax, actually 9 pax, made their way to the gloom for a dose of both Bells and Whistles.\u00a0 To the surprise of the 9, the Q (YHC) was nowhere to be found. Eventually, ~10-11 minutes later, YHC rolls in on two wheels, still half-asleep&#8230; a true delinQuent.\u00a0 Not to my surprise, the 9 pax [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112,114,113],"tags":[],"class_list":["post-10172","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-core-and-strength","category-pain-stations"],"acf":{"q":"Zuckerbells","date":"9\/11\/2019","pax":"Bluto, Closer, Lace, Manscape (WD), Poncho, Winklevoss, TSA, Lemming, Peecup, Zuckerberg (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10172"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10172\/revisions"}],"predecessor-version":[{"id":10175,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10172\/revisions\/10175"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}