{"id":16977,"date":"2021-08-25T17:57:34","date_gmt":"2021-08-25T21:57:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16977"},"modified":"2021-08-25T18:04:46","modified_gmt":"2021-08-25T22:04:46","slug":"sweating-to-the-90s-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/sweating-to-the-90s-bells-whistles\/","title":{"rendered":"Sweating to the 90s @ Bells &amp; Whistles&#8230;"},"content":{"rendered":"<p>Twas a lovely morning at <strong>Bells &amp; Whistles<\/strong>.\u00a0 17 pax chose to come &#8211; in hopes of somehow making themselves a better man.\u00a0 Most did.\u00a0 But then there was @BAM.\u00a0 I digress.<\/p>\n<p>The beatdown was mostly a repeat of a previous beatdown.\u00a0 But you know what they say, &#8220;<em>If it ain&#8217;t broke, don&#8217;t fix it.<\/em>&#8221;\u00a0 Or, &#8220;<em>if you don&#8217;t start to plan your Q until after 9pm the night before &#8211; just recycle<\/em>.&#8221;\u00a0 Whichever they say&#8230; we did what we did, and had a grand time doing it.<\/p>\n<p>It went something kinda, sorta like this&#8230;<\/p>\n<p><strong>Warm-o-Rama<\/strong> (all in cadence x 10 or 15 unless otherwise designated as OYO; littler recovery in between each)<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Merkins<\/li>\n<li>Imperial Walkers<\/li>\n<li>Peter Parkers<\/li>\n<li>Whirlies w\/ Clap<\/li>\n<li>Parker Peters (hold it&#8230;)<\/li>\n<li>Merkins (hold it&#8230;)<\/li>\n<li>Mtn Climbers\u00a0 (hold it&#8230;)<\/li>\n<li>Wide Merkins\u00a0 (hold it&#8230;)<\/li>\n<li>Plank Jacks\u00a0 (hold it&#8230;)<\/li>\n<li>Mtn Climbers\u00a0 (hold it&#8230;)<\/li>\n<li>6 Inches (HOLD IT!)\u2026<\/li>\n<li>Burpees (x5 OYO)<\/li>\n<\/ul>\n<p><strong>Dynamic Warm-Up\u00a0<\/strong><\/p>\n<ul>\n<li>Mosey to street<\/li>\n<li>High Knees (down); Butt-Kickers (back)<\/li>\n<li>Apollo Creed (down and back)<\/li>\n<li>Back pedal (uphill); Mosey (back) &#8211; x3<\/li>\n<\/ul>\n<p><strong>TABATA<\/strong> (24 secs on, 10 secs off&#8230; 4 rounds of each set\/pair) [<em>Queue Music<\/em>]<\/p>\n<ol>\n<li>Skull Crushers<\/li>\n<li>Star Jumps (or Squat Jumps)<\/li>\n<\/ol>\n<ol>\n<li>Overhead Press (L &amp; R or Both)<\/li>\n<li>Mountain Climbers<\/li>\n<\/ol>\n<ol>\n<li>Deadlifts (one or two leg)<\/li>\n<li>Burpees<\/li>\n<\/ol>\n<p><strong>Recover:\u00a0<\/strong> Fast Mosey Around Parking\/Lot &#8211; Entrance\/Island<\/p>\n<ol>\n<li>Curls (R, L, Both)<\/li>\n<li>Plank Jacks<\/li>\n<\/ol>\n<ol>\n<li>Rows (Bent-Over and\/or Upright)<\/li>\n<li>Mike Tysons<\/li>\n<\/ol>\n<ol>\n<li>Goblet Squat (only x3)<\/li>\n<li>Merkins (only x3)<\/li>\n<\/ol>\n<ol>\n<li>KB Swings<\/li>\n<li>Snatch (R &amp; L)<\/li>\n<\/ol>\n<ol>\n<li>Teacups (Gut-Busters) (R &amp; L)<\/li>\n<\/ol>\n<p><em>Done!\u00a0 Fin!\u00a0 <strong>BOOM!!!<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:\u00a0<\/strong><\/p>\n<ul>\n<li>Prayers for @Starfish&#8217;s mom and fam&#8230; @Boomerang&#8217;s sister and fam&#8230; educators and students&#8230; other unspoken&#8230;<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>YHC was on time &#8211; always a good start!<\/li>\n<li>Despite not trying to sweat&#8230; I think the pax got a good sweat in&#8230; I know I did!<\/li>\n<li>The late-night preblast suggested some 90s music.\u00a0 Not sure if the pax expected 90s hip-hop.\u00a0 Or maybe they did.\u00a0 I, admittedly, arranged the playlist so some of the more &#8216;offensive\/inappropriate&#8221; songs were late in the list.\u00a0 I think we stayed relatively clean.\u00a0 Kinda wish @Burlap was there for his approval.<\/li>\n<li>Per the usual, @BAM was saying things, but YHC couldn&#8217;t hear on account of the speaker.\u00a0 I&#8217;m sure they were all very kind words.<\/li>\n<li>Thanks for the keys, @Atrophy (and thanks for the reminder on Monday&#8230; or may have been bad news)<\/li>\n<li>Always an honor to lead and be out there with such an awesome group of guys!<\/li>\n<\/ul>\n<p><strong>ANNOUNCEMENTS:<\/strong><\/p>\n<ul>\n<li><strong>Shmedfest<\/strong> and The Shmed &#8211; THIS WEEKEND &#8211; See Slack for activities, etc.<\/li>\n<li>9\/11 Stair-Climb&#8230; 6am&#8230; on SATURDAY, 9\/11 &#8211; great start to a weekend!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Twas a lovely morning at Bells &amp; Whistles.\u00a0 17 pax chose to come &#8211; in hopes of somehow making themselves a better man.\u00a0 Most did.\u00a0 But then there was @BAM.\u00a0 I digress. The beatdown was mostly a repeat of a previous beatdown.\u00a0 But you know what they say, &#8220;If it ain&#8217;t broke, don&#8217;t fix it.&#8221;\u00a0 [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,112,114,113],"tags":[],"class_list":["post-16977","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-bootcamp","category-core-and-strength","category-pain-stations"],"acf":{"q":"Zuckerberg","date":"08\/25\/2021","pax":"BALCO, Winklevoss, Bluto, Organ Grinder, Lace, Woodpecker, Tigger (WB), Airbag, Lemming, Sweet Tea, Manscape (WD), Closer, Atrophy, Cobra, BAM, Starfish, Zuckerberg (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16977","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16977"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16977\/revisions"}],"predecessor-version":[{"id":16983,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16977\/revisions\/16983"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}