Seven PAX on a great Wednesday morning for the latest edition of Bells & Whistles that went down as follows:<\/p>\n
WARM-O-RAMA<\/p>\n
SSHs
\nISTs
\nAbe Vigodas
\nWhirlys with a clap<\/p>\n
PAX rotated among 5 pain stations as outlined below, running a lap around the circle after completing each station. 90 reps at each station. YHC decided on a random playlist from the 60s for the enjoyment of the PAX while completing the stations.<\/p>\n
20 Curls (10 each arm)
\n20 Plank Jacks (dbl count)
\n20 Kettle Bell Swings
\n20 WWII Sit-Ups
\n10 Merkins
\nRun a Lap<\/p>\n
20 Overhead Press (10 each side)
\n20 Peter Parkers (dbl count)
\n20 Goblet Squats
\n20 LBCs
\n10 Wide Merkins
\nRun a Lap<\/p>\n
20 Skull Crushers
\n20 Box Cutters
\n20 Pullovers
\n20 Lunges (10 each leg)
\n10 Diamond Merkins
\nRun a Lap<\/p>\n
20 Upright Rows
\n20 Mountain Climbers (dbl count)
\n20 Elf on the Shelf (10 each side)
\n20 Heels to Heaven
\n10 Hand Release Merkins
\nRun a Lap<\/p>\n
20 Bent Over Rows
\n20 Parker Peters (dbl count)
\n20 Figure Eights
\n20 Freddy Mercs (dbl count)
\n10 Alt Shoulder Taps
\nRun a Lap<\/p>\n
COT<\/strong> NMM<\/strong><\/em> Seven PAX on a great Wednesday morning for the latest edition of Bells & Whistles that went down as follows: WARM-O-RAMA SSHs ISTs Abe Vigodas Whirlys with a clap PAX rotated among 5 pain stations as outlined below, running a lap around the circle after completing each station. 90 reps at each station. YHC decided […]<\/p>\n","protected":false},"author":45,"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-11653","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Manscape","date":"02-19-2020","pax":"The Singing Cowboy, Bluto, Lemming, Toe Tag, TPS, Interference, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11653","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11653"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11653\/revisions"}],"predecessor-version":[{"id":11660,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11653\/revisions\/11660"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPrayers for Toe Tag’s wife and mother-in-law for the recent loss of his father-in-law.
\nYHC took the group out giving thanks for the blessing of another day.<\/p>\n
\nLots of good 2nd F going on during the workout
\n28.57% of the PAX present celebrated a birthday. Happy Birthday Bluto and Toe Tag!
\nKudos and extra credit to The Singing Cowboy and Interference for the early morning run.
\nThanks for the keys TSC, always a pleasure!<\/p>\n","protected":false},"excerpt":{"rendered":"