14 PAX gathered in the gloom on a morning with hints of fall in the air for some Nasty 100 at Bells and Whistles.\u00a0 Mild panic from YHC when he realized first thing this morning that his phone had not properly been on the charger – fortunately the battery lasted the duration – much to the dismay of the younger PAX who didn’t seem to enjoy my Cake inspired playlist – who knew some folks don’t appreciate, Cake, Barenaked Ladies, Weezer, etc.!\u00a0 The older crowd seemed to be just fine with it!<\/p>\n
Started with the obligatory disclaimer – I am not a professional (but I did stay at a Holiday Inn Express Last Night).\u00a0 Straight into Warm-O-Rama:\u00a0 SSH, Whirly with the Clap, Imperial Squat Walkers (new for me, but thought I’d try them), and Arm Twirly Things Forwards and Backwards.\u00a0 Mosey with Kettle Bell over to Pain Station 1<\/p>\n
The Thang:<\/p>\n
4 Pain Stations, roughly 10 yards apart.\u00a0 At each station, complete each of two exercises, the follow the instructions on how to advance to the next station.\u00a0 At the end of Station 4, run lap around parking lot (c. .2 mile), stopping half way through for 20 Merkins.\u00a0 Return to Bell at Station 4, and reverse order through the stations, again following direction on how to advance, at the end of Station 1, run lap with Merkins in the middle, return to Bell, rinse and repeat:<\/p>\n
Round 1 consisted of 10 reps of each exercise, subsequent rounds added 5 to the prior round (so 10, 15, 20, 25, 30, etc.)<\/p>\n
Station 1: Curls and Skull Crushers – Advance to Station 2 via the Bell Crawl (think Bear Crawl with a KB)<\/p>\n
Station 2: World War II, Squat Thrusters – Advance with KB to Station 3 via Lunge Walk<\/p>\n
Station 3: Bent Over Rows Right and Left – Advance with KB to Station 4 via Apollo Creed<\/p>\n
Station 4: American Hammer and Overhead Press – Advance to Station 3 (on reverse order rounds) with Bell Crawl<\/p>\n
Run Lap with 20 Merkins at halfway point<\/p>\n
YHC hoped we’d all get through 5 rounds, to reach a total of 100 reps for each exercise.\u00a0 Several PAX were on round 6 when time was called!\u00a0 Most were wrapping up round 5, so we Omaha’d to stop, drop and knock out 20 merkins (wanted to ensure at least 100 Merkins).<\/p>\n
Much fun was had by all, and nobody complained (or I just couldn’t hear it through Smash Mouth and Jane’s Addiction!)<\/p>\n
COT: Reminder to sign up for Iron Pax Challenge – W-S is way behind last year’s totals for participants, we need to represent our region.\u00a0 IPC was a blast last year – 4 very tough workouts (5 if you count week 0’s trial run), but all participants felt a real sense of accomplishment – heck, surviving is an accomplishment!\u00a0 Sign up soon – week 0 drops this Sunday (I think).<\/p>\n
Also don’t forget The Schmedfest: if you can’t participate, at least donate!<\/p>\n
Prayers for Cowboy’s Mother in-law Shirley who recently fell.\u00a0 She is recovering well, but always a bit scary.\u00a0 YHC took us out with some words of thanks from our Creator.<\/p>\n
Thanks for the keys Cowboy!<\/p>\n","protected":false},"excerpt":{"rendered":"
14 PAX gathered in the gloom on a morning with hints of fall in the air for some Nasty 100 at Bells and Whistles.\u00a0 Mild panic from YHC when he realized first thing this morning that his phone had not properly been on the charger – fortunately the battery lasted the duration – much to […]<\/p>\n","protected":false},"author":508,"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-12867","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Data","date":"08-19-20","pax":"Singing Cowboy, Lace, Sassy, Cobra, Manscape, Closer, TPS, Lemming, Tigger, Winkelvoss, BAM, Bluto, Poncho, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12867","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12867"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12867\/revisions"}],"predecessor-version":[{"id":12868,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12867\/revisions\/12868"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}