{"id":14789,"date":"2021-02-03T12:50:03","date_gmt":"2021-02-03T16:50:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14789"},"modified":"2021-02-03T12:50:03","modified_gmt":"2021-02-03T16:50:03","slug":"cold-steel-at-bells-and-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/02\/cold-steel-at-bells-and-whistles\/","title":{"rendered":"Cold Steel at Bells and Whistles"},"content":{"rendered":"<p>15 PAX posted on a clear and cold morning for a Bueller? led beatdown (a first at BnW). Lots of talk about the crazy wind last night. We may have gotten a brief reprieve during the workout, but it was still plenty cold with light winds and METAL kettlebells (seriously, who thinks this is a good idea in freezing temps). Winds is expected to pick back up throughout the rest of the day so stay safe out there!<\/p>\n<p>The Q had lots of work planned so we got after it with little fanfare &#8230; Talking doesn&#8217;t keep us warm anyway.<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>Abe Vigoda x 5 IC<\/li>\n<li>IST x 10 IC<\/li>\n<li>Cobra Squats x 10 IC<\/li>\n<li>Merkins x 10 IC<\/li>\n<li>Air Claps x 10 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>THE THANG<\/p>\n<p>PAX divide into two groups. Group A does exercise for 2 mins. Group B does run for 2 mins. Flip flop after each round. Repeato rounds for time (we almost through each round twice!).<\/p>\n<p>KB Station (60 seconds each exercise)<\/p>\n<ul>\n<li>Round 1: KB Curls \/ Goblet Squats<\/li>\n<li>Round 2: KB Snatch (alternating hands) \/ American Hammer<\/li>\n<li>Round 3: Weighted Lunges (alternate legs) \/ Skull Crushers<\/li>\n<li>Round 4: Merkins \/ Bent Over Rows (alternating hands)<\/li>\n<\/ul>\n<p>Run Station<\/p>\n<ul>\n<li>Run up hill until 60 sec mark, then turn around and head back.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>MARY<\/p>\n<ul>\n<li>Heels to heaven x 10 IC<\/li>\n<li>Parker Peter x 10 IC<\/li>\n<li>Low Slow Flutter x 15 IC<\/li>\n<li>Peter Parker x 10 IC<\/li>\n<li>Penguin Crunch x 15 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>COT<\/p>\n<ul>\n<li>Announcements<\/li>\n<li>Bevo has the Q at Double Dutch (jumprope workout) at Leinback tomorrow. No skills required.<\/li>\n<li>GreenNest is on for Feb 6th and 20th this month. BAM and 60 Mins Qing respectively.<\/li>\n<li>Blood Drive is on for Feb 20th. Register online for a time slot. Do good, donate!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Prayer requests<\/li>\n<li>Lace&#8217;s neighbor&#8217;s sister is still in the ICU in NY with COVID. Has been almost a month. Needs prayers for healing.<\/li>\n<li>Starfish parents are moving into an assisted living facility this coming weekend. Will be a good situation. Prayers for a smooth transition.<\/li>\n<li>Organ Grinder has a child (2.3) on the way in the coming weeks. Good luck sir!<\/li>\n<li>Charlotte PAX Double Trouble (Steven Vaughn) recently passed away from COVID. Prayers for his family (wife and children) as well as his community where he was impacting.<\/li>\n<\/ul>\n<p>Thanks for the fellowship and hard work today, men. It is always a pleasure to be with you!<\/p>\n<p>-B?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>15 PAX posted on a clear and cold morning for a Bueller? led beatdown (a first at BnW). Lots of talk about the crazy wind last night. We may have gotten a brief reprieve during the workout, but it was still plenty cold with light winds and METAL kettlebells (seriously, who thinks this is a [&hellip;]<\/p>\n","protected":false},"author":118,"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-14789","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Bueller?","date":"02\/03\/21","pax":"Singing Cowboy, BAM, Starfish, Tigger, Atrophy, Manscape, Winkelvoss, Airbag, Organ Grinder, Closer, Bluto, Balco, Interference, Lace, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14789","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14789"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14789\/revisions"}],"predecessor-version":[{"id":14790,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14789\/revisions\/14790"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}