{"id":3637,"date":"2018-02-07T14:38:31","date_gmt":"2018-02-07T18:38:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3637"},"modified":"2018-02-07T16:41:15","modified_gmt":"2018-02-07T20:41:15","slug":"flatline-make-up-day-at-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/flatline-make-up-day-at-bells-whistles\/","title":{"rendered":"Flatline Make-Up Day at Bells & Whistles"},"content":{"rendered":"

After attending Bells & Whistles 3 or 4 times and Qing it once before, YHC is beginning to learn the rules of order at one of the most unique workouts in F3 Winston-Salem.<\/p>\n

#1. First and foremost, music is key. From what I have gathered, doing a kettlebell workout sans music is akin to eating pizza without sauce, and thus frowned upon. Not that I would know, since I have never done a kettlebell workout without music, which leads me to #2…<\/p>\n

#2. Kettlebells are also critical. During YHC’s B&W Q last spring, I attempted to get fancy and fit in by using words like “snatch”, “rack”, and “clean” (all in the context of kettlebells, of course). However, this resulted in near injury since I knew the meaning of the words but not actually how to execute them. So, YHC got creative with the kettlebells this time around, using them more as a means to an end in order to be accepted by the rest of the PAX in attendance (this didn’t help, by the way).<\/p>\n

While some people probably picked up on these two key features without having attended Bells & Whistles, until you go you don’t really see how essential they are, nor the ridicule you’ll receive if neither is sufficiently met.<\/p>\n

The 12 pax in attendance were treated to the following, as YHC focused on the rules of order as well as making sure we stayed in constant motion.<\/p>\n

Warm-o-rama<\/strong><\/em> (Contrary to what some people believe, YHC can Q a workout that has a warm-o-rama)<\/p>\n

Warm up mosey around parking lot<\/div>\n
Arm circles<\/div>\n
Punishers**<\/div>\n
Whirlies w\/ clap<\/div>\n
Glute bridge – #crowdpleaser (keep your eyes skyward)<\/div>\n
Monkey humpers – an obvious choice after glute bridges<\/div>\n
Peter Parkers<\/div>\n
<\/div>\n
NOTE: This was supposed to be followed by some actual kettlebell warmups like around the world, figure 8s, and halos, but #QFail. I caught a disappointed look in Cobra’s eye as I proceeded into the next set of exercises without warming the bells, but I was allowed to stay.<\/div>\n
<\/div>\n
The Thang<\/strong><\/em><\/div>\n

Run 100 yards – do 100 SSHs – Run back – do 100 renegade rows (50 each side)<\/p>\n

Run 75 yards – do 75 squats – run back – do 75 squats with KB racked<\/p>\n

Run 50 yards – do 50 backwards lunges – run back – do 50 backwards lunges with KB racked<\/p>\n

Run 25 yards – do 25 merkins – run back – do 25 plyometric kberkins<\/p>\n

Run 10 yards – do 10 burpees – run back – do 10 Turkish get ups<\/p>\n

Mosey to the Wall and line up in people’s chair – One pax did 10 skull crushers with kb followed by figure 8 – pass bell to next person – sprint to end of line (2x)<\/p>\n

Mary<\/strong><\/em><\/p>\n

Russian twists w\/ KB<\/div>\n
LBC w\/ KB<\/div>\n
KB windmill (hard)<\/strong><\/div>\n
Russian twists w\/out KB<\/div>\n
LBC w\/out KB<\/div>\n
Abe Vigodas<\/div>\n
<\/div>\n
Playlist<\/strong><\/em><\/div>\n
“Let the Drummer Kick” – Citizen Cope<\/div>\n
“Harder Better Faster Stronger” – Daft Punk<\/div>\n
“Helena Beat” – Foster the People<\/div>\n
“Walking on a Dream” – Empire of the Sun<\/div>\n
“True” – Operators<\/div>\n
“A-Punk” – Vampire Weekend<\/div>\n
“Paper Planes” – M.I.A<\/div>\n
“Heads Will Roll” – Yeah Yeah Yeahs<\/div>\n
“One Girl \/ One Boy” = !!!<\/div>\n
“2080” – Yeasayer<\/div>\n
“Hearts on Fire” – Cut Copy<\/div>\n
“Animal” – Miike Snow<\/div>\n
<\/div>\n
YHC closed us out.<\/div>\n
<\/div>\n
FIN!<\/div>\n
<\/div>\n
Announcements<\/div>\n
<\/div>\n
The Annual Forum on Faith & Culture is coming up on 2\/16-17 at 1st Pres. Apparently the keynote speaker is an F3 guy, although there is some confusion on his name. It’s either Mark Walsh, Mike Walsh, Dave Barry, or Jeremy Begbie. The event website mentions the last one, so I’m going with that.<\/div>\n
<\/div>\n
NMM<\/div>\n
<\/div>\n
This is always a challenging AO for me to Q – which is why I enjoy it. Thanks for the keys, Cobra.<\/div>\n
<\/div>\n
Oh wait, Cobra doesn’t have the keys. No one has the keys. The Singing Cowboy is working on getting some keys. It’s rumored that Zuck might already have keys. In any case, I enjoyed the fellowship and farmer carry on the long walk to and from to our cars.<\/div>\n
<\/div>\n
Strong work out there. I was a little ambitious with some of this plan, but everyone handled it with aplomb.<\/div>\n
<\/div>\n
The best thing about having the speaker next to you during the warm-o-rama: it drowns out the MC so you can’t hear other pax judge your tastes in music<\/div>\n
<\/div>\n
Best quote goes to Poncho, who said: “This was a typical Beverly workout – tough with a little bit of weird.”<\/div>\n
<\/div>\n
**Punishers are an arm warm up I discovered on the Internets. Think of arm circles, only using a forehand to backhand motion. The name comes from Andre Aggassi, nicknamed The Punisher during his heyday.<\/div>\n","protected":false},"excerpt":{"rendered":"

After attending Bells & Whistles 3 or 4 times and Qing it once before, YHC is beginning to learn the rules of order at one of the most unique workouts in F3 Winston-Salem. #1. First and foremost, music is key. From what I have gathered, doing a kettlebell workout sans music is akin to eating […]<\/p>\n","protected":false},"author":17,"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-3637","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Beverly","date":"2\/7\/18","pax":"Poncho, The Singing Cowboy, Tuco, Cobra, Zuckerburg, Boomerang, Interference, Fingers, Bluto, Light Brigade, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3637","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3637"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3637\/revisions"}],"predecessor-version":[{"id":3642,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3637\/revisions\/3642"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}