11 PAX participated in the latest edition of Bells & Whistles on a sub-freezing morning which went down as follows:<\/p>\n
WARM-O-RAMA<\/strong> Followed by:<\/p>\n 3 Pain Stations<\/strong> STATION 1 – Parking Lot<\/strong> STATION 2 – Tennis Court<\/strong> STATION 3 – Entrance<\/strong> COT<\/strong> NMM<\/strong><\/p>\n – Major technology fail – YHC’s phone battery apparently didn’t take well to the sub-freezing temperatures, consequently no tunes. YHC appreciates the 11 PAX participated in the latest edition of Bells & Whistles on a sub-freezing morning which went down as follows: WARM-O-RAMA Stretches Arm Swirly Things Whirlys Imperial Storm Troopers Side Straddle Hops Run a Lap Followed by: 3 Pain Stations 10 exercises at each station with 20 reps for each PAX were to do the […]<\/p>\n","protected":false},"author":45,"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-18773","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-pain-stations"],"acf":{"q":"Manscape","date":"02-16-2022","pax":"Bluto, Airbag, Balco, Interference, Burlap, BAM, Winklevoss, Lemming, D-Day, The Singing Cowboy, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18773","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18773"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18773\/revisions"}],"predecessor-version":[{"id":18777,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18773\/revisions\/18777"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nStretches
\nArm Swirly Things
\nWhirlys
\nImperial Storm Troopers
\nSide Straddle Hops
\nRun a Lap<\/p>\n
\n10 exercises at each station with 20 reps for each
\nPAX were to do the first exercise at the first station, rotate to the first exercise at the second station, then the first exercise at the third station.
\nContinue the pattern with the second – tenth exercises until time was called.<\/p>\n
\nBent Over Rows
\nOverhead Press
\nSkull Crushers
\nGoblet Squats
\nElf on the Shelf
\nKettle Bell Swings
\nFigure Eights
\nCurls
\nUpright Rows
\nPullovers<\/p>\n
\nHells to Heaven
\nBox Cutters
\nLow Flutter
\nFreddy Mercs
\nLBCs
\nPenguin Crunches
\nRosalita
\nWWII Sit-Ups
\nLow Dolly
\nAmerican Hammer<\/p>\n
\nPlank Jacks
\nMerkins
\nMountain Climbers
\nMike Tysons
\nHand Release Merkins
\nAlt Shoulder Taps
\nPeter Parkers
\nWide Merkins
\nCarolina Dry Docks
\nNolan Ryans<\/p>\n
\nHappy Birthday wishes to The Singing Cowboy’s mother, Jean
\nBlood Drive at the Red Cross this Saturday, 2\/19, plenty of slots open
\nYHC took the group out giving thanks for the gift of today<\/p>\n
\n grace shown by the rest of the PAX
\n– The AYES have it! 8 AYES and 3 RESPECTS for today’s workout.
\n– Appreciate the push by The Singing Cowboy
\n– Thanks for the keys, Atrophy, a pleasure. Appreciate A Tuneklsyour leadership at this AO.<\/p>\n","protected":false},"excerpt":{"rendered":"