{"id":12672,"date":"2020-07-29T09:27:19","date_gmt":"2020-07-29T13:27:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12672"},"modified":"2020-07-29T09:27:19","modified_gmt":"2020-07-29T13:27:19","slug":"hellz-bellz-invades-bells-n-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/07\/hellz-bellz-invades-bells-n-whistles\/","title":{"rendered":"Hellz Bellz Invades Bells n Whistles"},"content":{"rendered":"<p>A few of the #WeFoCo ruffians drove north to mix it up with the haughty Winston-Salem PAX.\u00a0 Fortunately, no fisticuffs ensued as we welcomed FNG Nick who recently moved to Winston and was long distanced EH&#8217;d by a friend living in the Lake Norman area.<\/p>\n<p>Warm-O-Rama went like this:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 10 IC<\/li>\n<li>Arm Swirlies BKWD x 10 IC<\/li>\n<li>Something YHC can&#8217;t remember x 10 or 15 IC<\/li>\n<li>Michael Phelps x 15 IC<\/li>\n<li>RoL calf stretch x 10 second count<\/li>\n<li>LoR calf stretch x 10 second count<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<li>Maybe something else YHC can&#8217;t remember x 10 or 15 IC<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>YHC is not a very creative Q (read: lazy) and also fully abides by the &#8220;If you can&#8217;t do it, don&#8217;t Q it rule&#8221; which leaves little to work with from the F3 Exicon.\u00a0 With that said, the music was started and we partnered up for a modified #Dora.<\/p>\n<p>We all know how #Dora works so I&#8217;ll save some space and list the exercises.\u00a0 We did 3 rounds of 3 exercises x 150 reps each.<\/p>\n<p>Round 1:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Squats<\/li>\n<li>LBCs<\/li>\n<\/ul>\n<p>Round 2:<\/p>\n<ul>\n<li>Overhead Press<\/li>\n<li>Monkey Humpers<\/li>\n<li>American Hammer (double count)<\/li>\n<\/ul>\n<p>Round 3:<\/p>\n<ul>\n<li>Skull Crushers<\/li>\n<li>Hillbillies (double count<\/li>\n<li>Rosalita<\/li>\n<\/ul>\n<p>That was a sufficient use of time and left exactly 5 minutes for Mary.<\/p>\n<ul>\n<li>Body Destroyers x 10 second count<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Alabama Prom Dates x 15 IC<\/li>\n<li>Body Destroyers x 10 second count<\/li>\n<li>LBCs x 15 IC<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>While typing this and attempting to listen to my video during Name-O-Rama and CoT, YHC realized that the mic on my 6s iPhone no longer works.\u00a0 YHC had video of my fingers holding the phone, the parking lot and occasionally my shoes but no sound.\u00a0 YHC is too cheap to upgrade so will be dealing with it.<\/p>\n<p>Prayers requests for Schneider&#8217;s BiL &amp; co-worker and prayers for Data&#8217;s co-worker.\u00a0 YHC thinks that is right, my apologies if YHC remembered incorrectly and\/or missed any other prayer requests or announcements.<\/p>\n<p>THE Singing Cowboy took us out!<\/p>\n<p>Playlist:<\/p>\n<ul>\n<li>The Game by Jurassic 5<\/li>\n<li>Player&#8217;s Ball by Outkast<\/li>\n<li>Can&#8217;t Hold Us by Macklemore &amp; Ryan Lewis featuring Ray Dalton<\/li>\n<li>Bounce by Timbaland featuring Justin Timberlake &amp; Missy Elliot<\/li>\n<li>8 Mile by Eminem<\/li>\n<li>ATLiens by Outkast<\/li>\n<li>Ain&#8217;t Nutt&#8217;N But a G Thang by Snoop Dogg and Dr. Dre<\/li>\n<li>Sing For The Moment by Eminem<\/li>\n<li>Gz and Hustlas by Snoop Dogg<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A few of the #WeFoCo ruffians drove north to mix it up with the haughty Winston-Salem PAX.\u00a0 Fortunately, no fisticuffs ensued as we welcomed FNG Nick who recently moved to Winston and was long distanced EH&#8217;d by a friend living in the Lake Norman area. Warm-O-Rama went like this: SSH x 15 IC Arm Swirlies [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,105,113,116],"tags":[],"class_list":["post-12672","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-convergence","category-pain-stations","category-wefoco"],"acf":{"q":"Sour Mash","date":"7\/29\/2020","pax":"Harden, Schneider, Sour Mash, The Singing Cowboy, Starfish, BAM, Closer, Data, Bluto, Cobra, former FNG Mr. Roper, Tigger, TPS, Air Bag, Lemming, Manscape, Interference"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12672","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12672"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12672\/revisions"}],"predecessor-version":[{"id":12674,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12672\/revisions\/12674"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}