An even dozen gathered in the muggy gloom for a little Bells and Whistles fun.\u00a0 YHC decided to introduce a new area for our B&W workouts, trying out the grassy area beside the clubhouse (sorry Toe Tag’s family next door) so that we could have some good steps and short walls – ideal for step ups, Irkins and Derkins.\u00a0 The new area worked well – good to have new options!<\/p>\n
YHC got us started promptly at 5:30 – before Warm-O-Rama, in a tribute to you F3 Purists who believe no workout is complete without Burpees – we struggled through 2\u00a0Burpees OYO<\/strong> – that is the last burpee you’ll see in a Data-led workout.<\/p>\n Warm-O-Rama<\/strong>:\u00a0 Good doses of SSH, Imperial Walkers, Arm Twirly Things (front and back), Michael Phelps, and Whirly with the Clap<\/p>\n The Thang<\/strong>:\u00a0 Consisted of three pain stations with a good mosey between each one to allow for sufficient cardio.\u00a0 Each Station consisted of 10 reps each exercise in Round 1, then repeato but add 5 reps each round.\u00a0 Most PAX completed the 3rd round with 20 Reps – Lace was well into the 4th round.<\/p>\n Station 1<\/strong>: Curls Right, Curls Left, Skull Crushers, Bent Over Row Right, Bent Over Row Left, Overhead Press<\/p>\n Mosey down the street to station 2 under the streetlight<\/p>\n Station 2:\u00a0\u00a0<\/strong>LBCs, Squats, American Hammer, Lunge – Left, Lunge – Right, WW2<\/p>\n Mosey back down the street, down the stairs to the little courtyard by the clubhouse.<\/p>\n Station 3: <\/strong>Using the stairs and\/or the retaining wall, complete: Step-ups – Left, Merkins, Step-up – Right, Seated Dips, Irkens, Derkins<\/p>\n Mosey up the hill, around the island, then back to station 1.\u00a0 Add 5 reps and repeato.<\/p>\n All PAX completed round 3 just as our 45 minutes of fun was coming to an end.\u00a0 Tunes were not bad, but unfortunately only really audible at Station 1 – guess I need a louder speaker (or shorter runs).<\/p>\n Announcements included reminders about IronPax Challeng and Shmedfest.\u00a0 Prayer requests for Transcript’s daughter who had some medical issues, testing soon.\u00a0 YHC took us out.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" An even dozen gathered in the muggy gloom for a little Bells and Whistles fun.\u00a0 YHC decided to introduce a new area for our B&W workouts, trying out the grassy area beside the clubhouse (sorry Toe Tag’s family next door) so that we could have some good steps and short walls – ideal for step […]<\/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-16867","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"DATA","date":"8-11-21","pax":"Balco, Bluto, Special, Airbag, Lace, Bam, Sassy, Lemming, Winkelvoss, Manscape, Transcript"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16867","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=16867"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16867\/revisions"}],"predecessor-version":[{"id":16869,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16867\/revisions\/16869"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16867"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16867"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}