Date: 3\/14\/2017<\/p>\n
Pax: Boomerang (WD), Cobra, Burns (WB), Tuco, Bluto, Lace, Pancho, The Singing Cowboy, Goofy (Q)<\/p>\n
9 Pax posted this AM for a back to basics Bells and Whistles and some most excellent tunes. It went something like this:<\/p>\n
Warm-o-rama<\/u> – the usual<\/p>\n
Bells<\/u> – Working Muscle Groups<\/p>\n
Brought a 35lb bell to share. We pass among pax after each exercise for a more challenging weight.<\/p>\n
Legs\/Lower
\n– Goblet Squats – 30, 20, 15.
\n– Side Lunges – OYO – 15 each, 10 each, 5 each (w or w\/o weight)
\n– Swings – OYO – 10<\/p>\n
Chest\/Tricep\/Shoulders
\n– Merkins – OYO – 30, 20, to failure
\n– Skull Crushers – 20, 15, to failure
\n– Shoulders – Front Raise – OYO 20, then right arm to 15, the left arm to 15.<\/p>\n
Back\/Bicep\/Abs
\n– Bent Over Row – 20 each, 15 each, 10 each
\n– Curls – 20 IC (both arms), then 15 right, 15 left
\n– WW2 – 20, 15, 10<\/p>\n
Sprints<\/u> – the timed variety
\n– Mosey to the curb in the parking lot. YHC brought my iPad and we put on the stop watch app.
\n– Sprint to the other side and back. At the top of every minute go again, watch your time and try to keep or beat it- we did about 6 sprints
\n– Then every sprint 30 seconds to half way mark and back. We did about 5 of those<\/p>\n
Mary – Round robin – low flutter, heels2heaven, box cutter, LBC<\/p>\n
Announcements<\/u>
\n– @Boomerang has his VQ at BnW next week!! Be there!
\n– A nod Burns to @burns not only for his nuptials 2 weeks or so ago, but also for posting to BnW for 2 consecutive weeks following. Tclaps<\/p>\n
NMM<\/u>
\n– The workout was both highly boring but also highly effective in creating plenty of groans and complaints. #ToFailure
\n– The idea was to focus on fatiguing muscle groups which often work together – ie shoulders\/triceps and back\/biceps. This was a technique YHC learned at one of those places that people pay to workout with heat and ferns.
\n– And of course, everyone loves the timed sprints. #CrowdPleaser #YouVsYou
\n– Glad you each got to experience the 35 lb kettle bell. You are stronger than you think you are.
\n– Fortunately the tunes were awesome Billy Joel Live in Dublin – so we got to hear him play some Irish tunes as well. YHC played it loud enough to drown out the whining from the Pax.
\n– Strong work by everyone. Thanks to @Cobra for the keys. There are only a few things YHC enjoys more than being among each of you in the Gloom. Honored to lead and be among you.<\/p>\n","protected":false},"excerpt":{"rendered":"
Date: 3\/14\/2017 Pax: Boomerang (WD), Cobra, Burns (WB), Tuco, Bluto, Lace, Pancho, The Singing Cowboy, Goofy (Q) 9 Pax posted this AM for a back to basics Bells and Whistles and some most excellent tunes. It went something like this: Warm-o-rama – the usual Bells – Working Muscle Groups Brought a 35lb bell to share. […]<\/p>\n","protected":false},"author":187,"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-4101","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Goofy","date":"3\/14\/2018","pax":"Boomerang (WD), Cobra, Burns (WB), Tuco, Bluto, Lace, Pancho, The Singing Cowboy, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4101","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4101"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4101\/revisions"}],"predecessor-version":[{"id":4103,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4101\/revisions\/4103"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}