PAX: Atrophy, BAM, Singing Cowboy, Interference, Bluto, Closer, Skybridge, Zuckerberg, Wobegon, Lemming, Airbag, Special, D-Day, Manscape, Data<\/p>\n
15 PAX joined YHC for a moderately chilly version of Bells and Whistles.\u00a0 I was excited to share some nice covers through my low quality speaker and we enjoyed some tabata so this is how it went.<\/p>\n
Warm-o-rama<\/p>\n
SSH<\/p>\n
IST<\/p>\n
CHS w KB<\/p>\n
Whirly w the clap<\/p>\n
Abe Vigoda<\/p>\n
Merkins<\/p>\n
Mosey up the hill to the fence\u00a0and back<\/p>\n
Tabata (25s\/10s, 3 exercise with 4 rotations per set).\u00a0 Mosey up hill and back between sets<\/p>\n
Set 1<\/p>\n
Jump squats holding KB<\/p>\n
OH Press<\/p>\n
Cardigan\/Pullover crunch<\/p>\n
Set 2<\/p>\n
Quick put the elf on the shelf (E on S with side step\/hop)<\/p>\n
Curl<\/p>\n
Heels 2 Heaven<\/p>\n
Set 3<\/p>\n
Reverse lunge<\/p>\n
Skull Crusher<\/p>\n
Burpee<\/p>\n
Set 4<\/p>\n
Sumo squat<\/p>\n
Row (players choice)<\/p>\n
American Hammer<\/p>\n
FIN
\nSonglist (all were covers)<\/p>\n
Gin and Juice – Hayseed Dixie<\/p>\n
Knockin’ on Heaven’s Door – GnR<\/p>\n
Walk THis Way – Run DMC<\/p>\n
Whiskey in the Jar – Metallica<\/p>\n
All Along the Watchtower – DMB<\/p>\n
Killing Me Softly – Fugees<\/p>\n
Patience – Chris Cornell<\/p>\n
Ring of Fire – Social Distortion<\/p>\n
NMM<\/p>\n
1. Yeah, YHC has a crappy speaker.\u00a0 It was loud in the house but not in the vastness of the parking lot.\u00a0 It’s ok bc the PAX were gracious as always and only had supportive things to say.\u00a0 I remedied the situation (somewhat) by using my car sound system.<\/p>\n
2. Nobody at BnW likes burpees.\u00a0 YHC doesn’t care.<\/p>\n
3. Always a pleasure to lead the fine PAX at BnW but unfortunately\u00a0none of them showed up.<\/p>\n
Announcements<\/p>\n
Prayer requests – none<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Atrophy, BAM, Singing Cowboy, Interference, Bluto, Closer, Skybridge, Zuckerberg, Wobegon, Lemming, Airbag, Special, D-Day, Manscape, Data 15 PAX joined YHC for a moderately chilly version of Bells and Whistles.\u00a0 I was excited to share some nice covers through my low quality speaker and we enjoyed some tabata so this is how it went. Warm-o-rama […]<\/p>\n","protected":false},"author":247,"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-18252","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BALCO","date":"12\/15\/2021","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18252","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18252"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18252\/revisions"}],"predecessor-version":[{"id":18254,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18252\/revisions\/18254"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}