YHC is slowly embracing the suck of the \u2018rona\u2019s demise on hanging out with humanity, but not easily. Below is the pre-blast for the premier kettlebell workout for F3 Winston-Salem!<\/p>\n
Virtual Bells & Whistles meaning DO THIS WORKOUT AT HOME!<\/strong><\/p>\n Warm-O-Rama<\/strong> The Thang<\/strong> (Kettlebell\/Body Weight) x20 OYO each Mary<\/strong> NMM\/Prayer Requests\/Annoucements<\/strong> This is a tough, tough time for our world and we as men in our community can do our part to help others hurting directly and indirectly. Support your local restaurants via takeout orders! YHC is planning to eat from The Sherwood, Bobo\u2019s, Whitaker Square Pizza, and Mizu, just to name a few and depending on if they\u2019re open. The Sherwood is planning to donate up to 1,000 meals in this time. A good tip goes a long way for these folks right now, keep that in mind.<\/p>\n Please keep your distance from others and enjoy the flowers that will be blooming soon! <\/p>\n Pony Express has indicated that Samaritan Ministries needs volunteers. See his tweet regarding that.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC is slowly embracing the suck of the \u2018rona\u2019s demise on hanging out with humanity, but not easily. Below is the pre-blast for the premier kettlebell workout for F3 Winston-Salem! Virtual Bells & Whistles meaning DO THIS WORKOUT AT HOME! Warm-O-Rama SSHs x15 IC Imperial Storm Troopers x15 IC Whirly with the Clap x15 IC […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-11915","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Sassy","date":"03\/18\/2020","pax":"Any and all PAX in every region!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11915","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11915"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11915\/revisions"}],"predecessor-version":[{"id":11919,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11915\/revisions\/11919"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSHs x15 IC
\nImperial Storm Troopers x15 IC
\nWhirly with the Clap x15 IC
\nAbe Vigoda x5 IC
\nPeter Parkers x15 IC
\nBat Wings (hold between exercises)
\n– Arm swirlys forward x10 IC
\n– Arm swirlys backwards x10 IC
\n– Seal Claps x10 IC
\n– Overhead Claps x10 IC
\n– Recover!<\/p>\n
\nGrab your kettlebell! Alternate between the kettlebell exercise and a body weight exercise. Start on the driveway by your house and mosey to the street end of your driveway to do the body weight exercise. If you don\u2019t have a driveway, find a portion of a parking lot or field. <\/p>\n
\nSquats\/Merkins
\nOH Press\/Nolan Ryans
\nFront Raise\/Burpees
\nWWII + Chest Press\/Mountain Climbers
\nAmerican Hammer\/Chilcutt Plank (Elbows & Toes, hold for 1 minute)
\nSteph Curry\u2019s (Figure 8\u2019s)\/Plank Jacks
\nFlutter Kick + Chest Press\/Diamond Merkins
\nBent Over Rows\/Heels to Heaven
\nCurls\/Alternating Shoulder Taps
\nUpright Rows\/Squats
\nSkull Crushers\/Plank (1 minute)<\/p>\n
\nAmerican Hammer x15 IC
\nRosalita x15 IC
\nProtractor (5 degrees, 45 degrees, 90 degrees, 45 degrees, 90 degrees, 45 degrees, 5 degrees, hold all for 7 seconds each)
\nLBCs x20 IC<\/p>\n
\nPrayers to everyone suffering from COVID-19 directly. <\/p>\n