{"id":26824,"date":"2026-05-13T08:10:45","date_gmt":"2026-05-13T12:10:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26824"},"modified":"2026-05-13T08:10:45","modified_gmt":"2026-05-13T12:10:45","slug":"bells-and-abs-and-sprints-and-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/bells-and-abs-and-sprints-and-whistles\/","title":{"rendered":"Bells and Abs and Sprints and Whistles"},"content":{"rendered":"
\n

Here is how Q number 3 for the week went down. The pre-ruck was excellent, the conversation was solid, and the temperatures were pleasant.<\/p>\n

\n

The Thang<\/b><\/h3>\n

Structure:<\/b> 5 Minutes ON \/ 3 Minutes “off”. Is it really off, though? (Narrator voice: “It was not, in fact, off.”)<\/p>\n

Round 1-3: The Bells<\/b><\/h4>\n

Perform a continuous flow of the following exercises. Once the reps are done, sprint the short loop around the parking area and repeat until the whistle blows from YHC’s speaker.<\/p>\n

    \n
  • \n

    10 Kettlebell Swings<\/b><\/p>\n<\/li>\n

  • \n

    10 Goblet Squats<\/b><\/p>\n<\/li>\n

  • \n

    10 Skull Crushers<\/b><\/p>\n<\/li>\n

  • \n

    Short Loop Sprint<\/b><\/p>\n<\/li>\n<\/ul>\n

    The Whistles (The “Off” Time)<\/b><\/h4>\n

    When the timer hits the 3-minute “rest” interval, it\u2019s not actually rest\u2014it\u2019s abbs. Lots of core work. Beach season is coming! Drop where you are and cycle through and keep going till the next whistle.<\/p>\n

      \n
    • \n

      10 LBCs<\/b><\/p>\n<\/li>\n

    • \n

      10 Freddy Mercurys<\/b><\/p>\n<\/li>\n

    • \n

      10 Heels to Heaven<\/b><\/p>\n<\/li>\n<\/ul>\n

      \n

      The Evolution<\/b><\/h3>\n

      After completing 3 full rounds of the above, the circuit shifted ever so slightly.<\/p>\n

      Same 5 On \/ 3 Off timing, but with a fresh set of movements:<\/p>\n

        \n
      • \n

        10 Curls<\/b><\/p>\n<\/li>\n

      • \n

        10 Chest Presses<\/b><\/p>\n<\/li>\n

      • \n

        10 Cardigans (It’s a pull-over, but thanks for asking)<\/b><\/p>\n<\/li>\n

      • \n

        Short Loop Sprint<\/b><\/p>\n<\/li>\n<\/ul>\n

        During the 3-minute intervals, the Pax performed:<\/p>\n

          \n
        • \n

          10 Penguins<\/b><\/p>\n<\/li>\n

        • \n

          10 Crunchy Frogs<\/b><\/p>\n<\/li>\n

        • \n

          10 Low Flutters<\/b><\/p>\n<\/li>\n<\/ul>\n

          \n

          And done. Short round of Mary with some Prom Dates, Dying Cockroaches, and perfect form Merkins to round it out.<\/p>\n

          Was it a little core-heavy? Yes. Yes, it was. Was the Q the only one who enjoyed the music? Possibly. Did everyone seem to have some semblance of fun? (Narrator voice: “This point remains open to some debate.”)<\/p>\n

          Bam, we missed you. The keys are hanging on the handicap parking sign.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          Here is how Q number 3 for the week went down. The pre-ruck was excellent, the conversation was solid, and the temperatures were pleasant. The Thang Structure: 5 Minutes ON \/ 3 Minutes “off”. Is it really off, though? (Narrator voice: “It was not, in fact, off.”) Round 1-3: The Bells Perform a continuous flow […]<\/p>\n","protected":false},"author":372,"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-26824","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Wobegon","date":"5-13-2026","pax":"@Singing Cowboy @Bluto @Closer @Transcript @Bevo @Brittani with an i @manscape @Lace @Interference @Burlap @wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26824","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26824"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26824\/revisions"}],"predecessor-version":[{"id":26825,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26824\/revisions\/26825"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}