Honoring the No Man Left Behind mantra, this Bells & Whistles was a departure from the maddening hill runs of the preceding weeks. While the numbers were down, thanks in part to numerous fear-laden B&W regulars (and a newborn, yet to be PAX named 2.0 that defiled #Organ-Grinder), the pump was up!<\/p>\n
In a glorious tribute to the early 80s, Amazon\u2019s JourneyRadio left us all Believin\u2019 that Spring was in the air – and the Glamour Muscle beat down was worth the price of admission.<\/p>\n
After a brief warm-o-Rama and a tip of the hat stretching session for #ToeTag:<\/p>\n
Tabata-style Circuit 1: 40\/20<\/p>\n
1) Walkouts w 2 merkins \/ 2 jumps<\/p>\n
2) High knees<\/p>\n
3) Merkins<\/p>\n
4) Bonnie Blairs<\/p>\n
5) Squat Press<\/p>\n
*All 20 sec breaks were Curls<\/p>\n
Repeat x 3<\/p>\n
Parking Lot Lap x2 (for a short break)<\/p>\n
Circuit 2: 40\/20<\/p>\n
1) Cardigans<\/p>\n
2) Lawnmowers<\/p>\n
3) KB swings<\/p>\n
4) Plank shoulder taps<\/p>\n
5) Jump Lunges<\/p>\n
*All breaks were skullcrushers<\/p>\n
Repeat x3<\/p>\n
Parking Lot Lap x 1 (yes, minimal running)<\/p>\n
Circuit 3: 40\/20<\/p>\n
1) LBCs<\/p>\n
2) American Hammer<\/p>\n
3) Shoulder Press<\/p>\n
4) Mutton Crunch<\/p>\n
* Lawnmower curls for all breaks<\/p>\n
Repeat x 2<\/p>\n
At the end, all PAX were as pumped and chiseled as Dennis Rodman on a box of Wheaties… or at least their shoulders, biceps and triceps felt like a dominating force in the paint. Happy #MarchMadness – and thanks to those that came out… we are each better for it.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Honoring the No Man Left Behind mantra, this Bells & Whistles was a departure from the maddening hill runs of the preceding weeks. While the numbers were down, thanks in part to numerous fear-laden B&W regulars (and a newborn, yet to be PAX named 2.0 that defiled #Organ-Grinder), the pump was up! In a glorious […]<\/p>\n","protected":false},"author":168,"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-15187","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Lace","date":"3\/10\/21","pax":"SingingCowboy, ToeTag, Tigger, Bam, Cobra, Zuckerberg, Manscape, Sweet Tea, Airbag, Closer, Bluto, Balco"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15187","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\/168"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15187"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15187\/revisions"}],"predecessor-version":[{"id":15705,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15187\/revisions\/15705"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}