{"id":11943,"date":"2020-03-24T13:32:13","date_gmt":"2020-03-24T17:32:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11943"},"modified":"2020-03-24T13:44:18","modified_gmt":"2020-03-24T17:44:18","slug":"bells-and-whistles-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/bells-and-whistles-workout\/","title":{"rendered":"Bells and Whistles Preblast"},"content":{"rendered":"

Social Distancing Bells & Whistles Workout<\/strong><\/p>\n

Q (Virtual): <\/strong>TPS<\/p>\n

Date:\u00a0<\/strong>03\/25\/2020<\/p>\n

Practice Social Distancing by performing these exercises in the comfort and safety of your home or garage or anywhere! While you will appear to be all alone; know there will be many other PAX virtually working out somewhere at the same time.<\/p>\n

Warm-O-Rama<\/h4>\n
    \n
  • SSHs x15 IC<\/li>\n
  • Imperial Storm Troopers x15 IC<\/li>\n
  • Whirly with the Clap x15 IC<\/li>\n
  • Peter Parkers x15 IC<\/li>\n
  • Arm swirly things forward x10 IC<\/li>\n
  • Arm swirly things backwards x10 IC<\/li>\n
  • Seal Claps x10 IC<\/li>\n
  • Overhead Claps x10 IC<\/li>\n
  • Recover!<\/li>\n<\/ul>\n

    The Thang<\/h4>\n
      \n
    • Alternate between the kettlebell\/dumbbell exercises and a body weight exercise (outlined below).<\/li>\n
    • Find a suitable place to mosey ~50 yards.<\/li>\n
    • (Kettlebell\/Body Weight) x20 each OYO\n
        \n
      • Cardigans\/Side Straddle Hop<\/li>\n
      • OH Press\/Carolina Drydocks<\/li>\n
      • Front Raise\/Plank Jacks<\/li>\n<\/ul>\n<\/li>\n
      • Find a suitable place to mosey ~50 yards.\n
          \n
        • Chest Press\/Mountain Climbers<\/li>\n
        • American Hammer (w\/ or w\/o weight)\/Wide Merkins<\/li>\n
        • Figure 8\u2019s\/Plank Jacks<\/li>\n
        • Lunges (10 each leg)\/Mike Tysons<\/li>\n<\/ul>\n<\/li>\n
        • Find a suitable place to mosey ~50 yards.\n
            \n
          • Squats\/WWII’s<\/li>\n
          • Bent Over Rows\/Heels to Heaven<\/li>\n
          • Curls\/Alternating Shoulder Taps<\/li>\n
          • Skull Crushers\/Plank (1 minute)<\/li>\n<\/ul>\n<\/li>\n
          • Find a suitable place to mosey ~50 yards.<\/li>\n<\/ul>\n

            Mary<\/h4>\n
              \n
            • Low Flutter x 20 IC<\/li>\n
            • Rosalita x15 IC<\/li>\n
            • Mutton Crunch x15 IC (each side)<\/li>\n
            • LBCs x20 IC<\/li>\n
            • Pickle Pounders x 15 IC<\/li>\n<\/ul>\n

              Prayer Requests\/Announcements<\/h4>\n

              Prayers to everyone suffering from COVID-19 directly.<\/p>\n

              Prayers to all of the healthcare workers.<\/p>\n

              No doubt this is going to be a tough time for those that might lose jobs, even if temporary. So prayers for everyone! We will get through this.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Social Distancing Bells & Whistles Workout Q (Virtual): TPS Date:\u00a003\/25\/2020 Practice Social Distancing by performing these exercises in the comfort and safety of your home or garage or anywhere! While you will appear to be all alone; know there will be many other PAX virtually working out somewhere at the same time. Warm-O-Rama SSHs x15 […]<\/p>\n","protected":false},"author":404,"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-11943","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"TPS","date":"3\/25\/2020","pax":"Come one, come all."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11943","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\/404"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11943"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11943\/revisions"}],"predecessor-version":[{"id":11954,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11943\/revisions\/11954"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}