YHC returned to the Q reigns in what seems like quite some time. It felt good to lead the PAX at Bells & Whistles once more. YHC even set the alarm 10 minutes earlier than normal to ensure proper preparation before 0530; however, upon waking up and walking into the kitchen, YHC realized it was 5:05…not 4:55. There was an unknown snooze in there. Thankfully, it was only a snooze and not a full turning off of the alarm! YHC arrived to find some PAX rucking and\/or walking swiftly around the parking lot and the action was building. The PAX naturally circled up as Manscape pulled into the parking lot on 2 wheels and it was time to begin!<\/p>\n
Mission
\n5 Core Principles<\/p>\n
Warm-O-Rama<\/strong> The Thang<\/strong> Dora-ish setup: Partner 1 does the exercise while Partner 2 runs the parking lot around the 1st island. Once PAX finished, we decided to roll once more through a Dora-like workout.<\/p>\n 100 Curls Mary<\/strong> aaaaaand that’s it!<\/p>\n Announcements<\/strong> YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC returned to the Q reigns in what seems like quite some time. It felt good to lead the PAX at Bells & Whistles once more. YHC even set the alarm 10 minutes earlier than normal to ensure proper preparation before 0530; however, upon waking up and walking into the kitchen, YHC realized it was […]<\/p>\n","protected":false},"author":376,"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-24093","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Sassy","date":"09\/18\/2024","pax":"Data, Manscape, Starfish, Bam, Airbag, Lace, Triple Lindy, Bluto, Closer, Transcript"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24093","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24093"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24093\/revisions"}],"predecessor-version":[{"id":24095,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24093\/revisions\/24095"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24093"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24093"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSHs x15
\nHillbillies x15
\nAbe Vigoda x6
\nWhirly with Clap x15
\nArm Swirly Things F&B, Seal Clap, and OH Clap x10 each continuously
\nMichael Phelps to shake the arms out<\/p>\n
\nYHC likes to incorporate new exercises into the workout and YHC stumbled across something called an Imperial Blocker. Since we had weights with us, it seemed like as good a time as any to try it out!<\/p>\n
\n100 Imperial Blockers
\n200 Upright Rows
\n300 Heavy Freddies<\/p>\n
\n200 WWIIs Omaha’ed to LBCs
\n300 Thrusters Omaha’ed to 200 and adding 100 LBCs for time’s sake (and YHC’s arms)<\/p>\n
\nMutton Crunch x10 both sides<\/p>\n
\nThanksgiving convergence: Details to be provided in future weeks
\n10\/5: F3 Greensboro is celebrating their 10 year anniversary. Reach out to Starfish or Frostbite for more details
\nThere were others, but YHC does not remember at the moment.<\/p>\n