15 PAX including 1 FNG for a humid Wednesday morning at the latest edition of Bells & Whistles.<\/p>\n
WARM-O-RAMA<\/strong><\/p>\n SSH X 20 IC PAX were instructed to rotate OYO among 3 stations at different points in the parking lot. There were 10 exercises with 20 reps each at each station. PAX were to complete the #1 exercise at the first station, mosey to the second station for the #1 exercise and then mosey to the third station for the #1 exercise. Rotation continued in this manner for all 10 exercises at each station.<\/p>\n Station 1<\/strong> w\/Kettlebell<\/p>\n #1 Bent Over Rows Station 2<\/strong><\/p>\n #1 Plank Jacks Station #3<\/strong> – Double Count<\/p>\n #1 Heels to Heaven MARY<\/strong><\/p>\n Just enough time for Mutton Crunches and 30 seconds of plank<\/p>\n COT<\/strong><\/p>\n Congratulations to Tigger and M on the birth of their daughter! (Comments from several PAX that you are expected back at B&W next week)<\/p>\n YHC took the group out giving thanks for the blessing of another day.<\/p>\n NMM<\/strong> 15 PAX including 1 FNG for a humid Wednesday morning at the latest edition of Bells & Whistles. WARM-O-RAMA SSH X 20 IC IST X 20 IC Michael Phelps X 12 IC Stretching Mosey down to end of parking lot and back PAX were instructed to rotate OYO among 3 stations at different points in […]<\/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-12582","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Manscape","date":"07-15-2020","pax":"Starfish, The Singing Cowboy, TPS, Bluto, Closer, Interference, Lemming, Data, Poncho, Peg Leg, Winklevoss, Burns (WB), Spamalot, Air Bag (former FNG Scott Gayzick), Manscape (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12582","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=12582"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12582\/revisions"}],"predecessor-version":[{"id":12587,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12582\/revisions\/12587"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12582"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12582"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12582"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nIST X 20 IC
\nMichael Phelps X 12 IC
\nStretching
\nMosey down to end of parking lot and back<\/p>\n
\n#2 Overhead Press
\n#3 Skull Crushers
\n#4 Goblet Squats
\n#5 Elf on the Shelf
\n#6 Kettle Bell Swings
\n#7 Figure Eights
\n#8 Curls
\n#9 Upright Rows
\n#10 Pullovers<\/p>\n
\n#2 Merkins
\n#3 Mountain Climbers
\n#4 Mike Tysons
\n#5 Hand Release Merkins
\n#6 Alt Shoulder Taps
\n#7 Peter Parkers
\n#8 Wide Merkins
\n#9 Carolina Dry Docks
\n#10 Nolan Ryans<\/p>\n
\n#2 Box Cutters
\n#3 Low Flutter
\n#4 Freddy Mercs
\n#5 LBCS
\n#6 Penguin Crunches
\n#7 Rosalita
\n#8 WWII Sit-Ups
\n#9 Low Dolly
\n#10 American Hammer<\/p>\n
\n – Hard work by the PAX on a humid morning. Several of the PAX went deep into a second rotation of the exercises.
\n – Welcome Air Bag! Scott Gayzick is a Virginia Tech grad, works in computational injury biomechanics and imaging applications, includes developing virtual
\n body models for automotive crash tests, hence the name Air Bag (though “Dummy” was also given strong consideration)
\n – Many thanks to The Singing Cowboy for his continued strong leadership at this AO. A pleasure to lead and turn the keys back to you!<\/p>\n","protected":false},"excerpt":{"rendered":"