15 luxurious WSO PAX swung to the sounds of Yacht Rock this morning at Bells and Whistles.\u00a0 The effort was as luscious as Michael McDonald’s beard.<\/p>\n
Warm-o-Rama consisted of such fabulous favorites including, but not limited to, SSH, Merkins, Jogging (Running would cause sweating) with Scissors, Michael Phelps, Mountain Climbers.<\/p>\n
<\/p>\n
The work:<\/p>\n
Tabata –<\/p>\n
35 seconds on, 10 seconds off.\u00a0 Between each round, the PAX ran (Hall and Oates HAULIN’ ASS!)<\/p>\n
Round 1 (with repeato):\u00a0 Champagne (Skull) Crushers, Sussudio Squats, Captain Crunches<\/p>\n
Round 2 (with repeato):\u00a0 Michael McDonald’s Beard Burpees, Kenny Loggins Lunges (right), Starboard Situps<\/p>\n
Round 3 (with repeato):\u00a0 Silky Smooth Swings, Kenny Loggins Lunges (left), Heavenly Heals 2 Heaven<\/p>\n
Round 4 (with repeato):\u00a0 Mimosa Merkins, Caviar Calf Raises, Millionaire (Freddy) Mercs<\/p>\n
Round 1 (with repeato):\u00a0 Just like Round 1, but with Sussudio Squat Jumps and Captain Crunchy Frogs<\/p>\n
A little Mary, then done!<\/p>\n
<\/p>\n
All PAX but 1, Balco, enjoyed the music.\u00a0 Burlap sang along with YHC.\u00a0 According to Wink, there is a fine line between Classic Rock and Yacht Rock – Cobains to him for not including Stealers Wheel.<\/p>\n
<\/p>\n
Announcements:\u00a0 GreeNest this weekend.\u00a0 SeaMan on Q.<\/p>\n
Prayer requests:\u00a0 Jazzy and Giles’ wives.<\/p>\n
<\/p>\n
Thanks for the keys, Atrophy, and for 13 PAX graciously indulging the cheesy music!<\/p>\n
<\/p>\n
Bluto<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
15 luxurious WSO PAX swung to the sounds of Yacht Rock this morning at Bells and Whistles.\u00a0 The effort was as luscious as Michael McDonald’s beard. Warm-o-Rama consisted of such fabulous favorites including, but not limited to, SSH, Merkins, Jogging (Running would cause sweating) with Scissors, Michael Phelps, Mountain Climbers. The work: Tabata – […]<\/p>\n","protected":false},"author":217,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,113],"tags":[],"class_list":["post-17422","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Bluto","date":"10\/13\/21","pax":"Winklevoss, Triple Lindy, Special, Balco, Interference, Air Bag, Atrophy, D Day, BAM, Lemming, Manscape, Sweet Tea, Woodpecker, Burlap, Bluto"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17422","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\/217"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17422"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17422\/revisions"}],"predecessor-version":[{"id":17423,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17422\/revisions\/17423"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}