{"id":24592,"date":"2025-02-05T09:31:45","date_gmt":"2025-02-05T13:31:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24592"},"modified":"2025-02-05T09:31:45","modified_gmt":"2025-02-05T13:31:45","slug":"strength-work-at-bells-gonna-be-sore-tomorrow","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/strength-work-at-bells-gonna-be-sore-tomorrow\/","title":{"rendered":"Strength Work at Bells – Gonna be sore tomorrow!"},"content":{"rendered":"

Coming off a beautiful Tuesday where we had a winter day of 72 degrees, the Duck was feeling sore from the absolute legendary \u201cGround Hog Day Beatdown brought to you by The Singing Cowboy\u201d.\u00a0 Like the Duck, Bagpipe is a self-proclaimed non-runner and I figured we could do this one mainly strength work but still provide sufficient cardio.\u00a0 Lace was a week late on the Bagpipe VQ and messaged me last night.\u00a0 I told him he could make up for it by coming out today.<\/p>\n

Not know what to expect because there was zero mumble chatter on slack when I announced the pre-blast.\u00a0 I figured it would be Cowboy, Bam, Bagpipe and me showing up.\u00a0 To my surprise 11 brave souls showed up and I knew it was going to be a good workout.<\/p>\n

Warm-O-Rama \u2013 SSH, Abe, Whirly \u2013 Nobody Cares<\/p>\n

    \n
  1. Jog Small Loop<\/li>\n<\/ol>\n

    The Thang:<\/p>\n

      \n
    1. 10 exercises EMOM (Every Minute on the Minute) x 4 Rounds\n
        \n
      1. Kettlebell Swings<\/li>\n
      2. Right KB Snatch<\/li>\n
      3. Left KB Snatch<\/li>\n
      4. Right Single Arm Back lunge (hold snatch grip)<\/li>\n
      5. Left Single Arm Back lunge (hold snatch grip)<\/li>\n
      6. Single arm Gorilla Rows (Right)<\/li>\n
      7. Single arm Gorilla Rows (Left)<\/li>\n
      8. Single Arm Thrusters (Snatch Grip Right)<\/li>\n
      9. Single Arm Thrusters (Snatch Grip Left)<\/li>\n
      10. Curls (Single or Dual)<\/li>\n<\/ol>\n<\/li>\n
      11. Finish with Burpee Thunderstruck\n
          \n
        1. SSH in between Burpees when you hear \u201cThunder\u201d \u2013 Total 33<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

          This was a challenging workout and buildup of muscle fatigue I think was good.\u00a0 I appreciate everyone who showed up and letting me lead them.<\/p>\n

          COT \u2013 Prayers for family members said and unsaid, and the world in general.\u00a0 Remember we \u201cget \u201c to do this first thing in the morning.\u00a0 We don\u2019t \u201chave\u201d to.\u00a0 <\/u><\/strong><\/p>\n

          \u00a0<\/u><\/strong><\/p>\n

          Duck Out!<\/u><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

          Coming off a beautiful Tuesday where we had a winter day of 72 degrees, the Duck was feeling sore from the absolute legendary \u201cGround Hog Day Beatdown brought to you by The Singing Cowboy\u201d.\u00a0 Like the Duck, Bagpipe is a self-proclaimed non-runner and I figured we could do this one mainly strength work but still […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81,114,113,1],"tags":[167,124],"class_list":["post-24592","post","type-post","status-publish","format-standard","hentry","category-bells-whistles","category-core-and-strength","category-pain-stations","category-uncategorized","tag-kettlebells","tag-bellsnwhistles"],"acf":{"q":"Rubber Ducky","date":"2.5.2025","pax":"Bluto, BAM, Singing Cowboy, Bagpipe, Interference, Lace, Woodpecker, Lucky Charms, Mater, Rubber Ducky, Air Bag"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24592","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24592"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24592\/revisions"}],"predecessor-version":[{"id":24594,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24592\/revisions\/24594"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}