YHC has had a longing for some time to Q Bells & Whistles.\u00a0 It is maligned for it’s location, requires Q to bring tunes, and pax (usually) are required to bring a weight of some sort.\u00a0 After cancelling once on TSC, YHC had a HC on the calendar and rolled out a workout that had been used in other locations but probably not by many of the NoFoCo pax.\u00a0 Now the pressure of the tune lineup.<\/p>\n
As a sometime party dj, one of my favorite things is to somehow link one song to the next – by artist, theme of the song, somehow connecting a name or word, etc.\u00a0 There were a few favorites to include so Tuesday evening’s entertainment was figuring out the lineup.<\/p>\n
Enough about me \u2026 well one more thing.\u00a0 First Q fail, after preparing tunes, remembering to charge speaker, finding old cardboard workouts, YHC forgot the kettlebell.\u00a0 Singing Cowboy to the rescue.\u00a0 Now we could begin<\/p>\n
6 other pax arrived and we gathered down at the gravel drive near the baseball field.\u00a0 After a short warmorama which included a pretty well executed set of Dry Dock Crabs, the mission was laid out – The 700 Club.\u00a0 700 total reps spread over 14 exercises.\u00a0 We broke them up by 25 at a time with a run from road to concession stand.\u00a0 Bell exercises at road and other body weight at stand.<\/p>\n
BELLS – swings, curls(r\/l), squats, figure 8s, overhead press (r\/l), bent over rows, floor to shelf (r\/l)<\/p>\n
BODY WEIGHT – merkins, LBCs, plank jacks, low dollies, monkey humpers, Freddie mercuries, SSHs<\/p>\n
There was a little time left over – just enough to run to the school parking lot for a short round of Sumo Drill.\u00a0 Back to the bell area for Mary which consisted of low flutter, gravity unassisted WWIIs, American hammers, Snow angels<\/p>\n
That’s all folks<\/p>\n
NMM<\/p>\n
Springlike temps in early Feb were welcomed by all<\/p>\n
Closer and The Singing Cowboy reported a 3ish mi EC.\u00a0 Interference missed due to late night with the SOTU<\/p>\n
If you ever choose to make the drive out to Reagan the gate doesn’t open until after 5:30 so prepare to walk\/mosey in carrying your bell. Or let TSC carry one in for you. Go to parking area has become lot near tennis courts<\/p>\n
Thanks again to TSC for the extra bell – tho wish it would have been another 20 lb instead of 30 – we shared on most of the reps<\/p>\n
All were getting after the reps.\u00a0 Short runs allowed for some MC but pretty quiet pax today<\/p>\n
Sumo drill is always a crowd pleaser – some were accused of JLo and Shakira imitation<\/p>\n
Too easy for the Q to turn everyone uphill for gravity unassisted WWIIs – harder than expected<\/p>\n
TPS liked it so much he stayed that way for Am Hammers.<\/p>\n
Almost forgot the all important playlist and the linkages<\/p>\n
Drama Queen played<\/p>\n
Fat Bottomed Girls – Queen > Honky Tonk Women – Rolling Stones > Paint it Black – Stones again > Back to Black – Amy Winehouse > Rehab – Amy W > Bartender Song – Rehab > SOB – Nathaniel Rateliff and the Night Sweats > I Love This Bar – Toby Keith > As Good As I Once Was – Toby again > Glory Days – Bruce Springsteen > Springsteen – Eric Church > Jack Daniels – Eric again > (unfortunately not played) Take Me to Church – Hozier<\/p>\n
Admittedly a little heavy on the drinking songs – hmm maybe that’s the next playlist.\u00a0 If you’ve never watched Amy Winehouse on Letterman sing Rehab – IMO one of greatest tv musical moments- check it out<\/p>\n
ANNOUNCMENTS<\/p>\n
HDHH has already happened but it was today at the Beer Growler on Robinhood<\/p>\n
Seems like there was something else but old man memory is failing me<\/p>\n
COT<\/p>\n
YHC took us out – lifting up travelers, those battling illness or rehabbing injuries<\/p>\n
Always an honor<\/p>\n
DQ<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC has had a longing for some time to Q Bells & Whistles.\u00a0 It is maligned for it’s location, requires Q to bring tunes, and pax (usually) are required to bring a weight of some sort.\u00a0 After cancelling once on TSC, YHC had a HC on the calendar and rolled out a workout that had […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[],"class_list":["post-11519","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Drama Queen","date":"02\/05\/2020","pax":"Manscape (WD), Interference, TPS, Lace, Closer, The Singing Cowboy, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11519","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11519"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11519\/revisions"}],"predecessor-version":[{"id":11520,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11519\/revisions\/11520"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}