{"id":5335,"date":"2018-06-20T14:21:43","date_gmt":"2018-06-20T18:21:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5335"},"modified":"2018-06-20T14:50:28","modified_gmt":"2018-06-20T18:50:28","slug":"the-village-invades-bells-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/the-village-invades-bells-whistles\/","title":{"rendered":"The Village invades Bells & Whistles"},"content":{"rendered":"

Q: Sassy
\nDate: 06\/20\/2018
\nPAX: The Singing Cowboy, LeFreak, Cobra, BAM, Zuckerberg, Bluto, Sgt. Schultz, Toe Tag, Full Nelson, Stats, TPS, Skillet, BMOC, Footsy, Closer, Sassy<\/p>\n

YHC always seems to have a bit more nervous excitement about Qing Bells & Whistles. While it is halfway to Virginia from YHC\u2019s house, it is typically a fun workout and the PAX are usually cordial (at least when Phil Collins or Rush aren\u2019t playing). Anyways, 16 total PAX found their way to the gloom this morning (at least 4 plus Cobra\u2019s dog put in EC beforehand) and we were on our way to the main show.<\/p>\n

Warm-o-Rama<\/strong><\/span>
\nHillbilly x10 IC
\nAbe Vigoda x10 IC
\nSeal Claps x10 IC (hold)
\nArm Circles F x10 IC (hold)
\nOverhead Claps x10 IC (hold)
\nArm Circles B x10 IC (recover)<\/p>\n

The Thang<\/strong><\/span>
\nPartner Up for the workout\u2026size and speed doesn\u2019t matter (however YHC failed to mention that in the disclaimer, Q fail)<\/p>\n

Partner #1 completes the designated kettlebell (KB) exercise for the designated amount while Partner #2 does the other exercise AMRAP. Flapjack and repeato. Between each set of exercises, we moseyed in a circle from our spot past the cars parked on the curb and looped around about half of the parking lot.<\/p>\n

1) Partner #1: KB Squat Press x20, Partner #2: LBCs
\n2) Partner #1: KB Single Arm Curl x20, Partner #2: Pickle Pounders
\n3) Partner #1: KB American Hammer x15 each side, Partner #2: Monkey Humpers
\n4) Partner #1: Flutter Kicks with chest press x15 presses, Partner #2: Imperial Walkers
\n5) Partner #1: Merkins on KBs x15, Partner #2: SSH\u2019s
\n6) Partner #1: Bent over row x20, Partner #2: Lunges
\n7) Partner #1: Skull crusher x20, Partner #2: Mountain Climbers
\n8) Partner #1: KB swings x20, Partner #2: WWII Sit-ups
\n9) Partner #1: Goblet Squat x20, Partner #2: Plank Jacks<\/p>\n

Mary<\/strong><\/span>
\nMutton Crunch x12 IC each leg
\nPenguin Crunch x20 IC<\/p>\n

Announcements\/Prayer Requests<\/strong><\/span>
\nBMOC\u2019s M is transitioning from teaching to taking over the children’s program at church. Prayers that there\u2019s confirmation on making the right decision and that the transition will go smoothly from teaching into this new role.<\/p>\n

Order your F3 gear now! YHC really likes the gear and may be open to a Village group order to save on shipping costs if other PAX are interested. Click here to order your F3WS gear now!!!<\/a><\/p>\n

YHC overheard that Footsy\u2019s M is expecting soon. Prayers that the home stretch goes well and that you\u2019ll have a bundle of joy to hold soon!<\/p>\n

YHC took us out praying for the spoken requests, anyone fighting addiction, and for peace in our country and world in these times of strife.<\/p>\n

NMM<\/strong><\/span>
\nGreat group of PAX this morning. The MC was reasonably low to non-existent as everyone stayed busy the entire time. We finished for about 2 minutes of Mary, but Mary exercises were performed opposite the kettlebell workouts, so the 6MOM was completed indirectly. Some MC about PPs and MHs performed on the property, any related parties to the property modified as necessary.<\/p>\n

YHC appreciates the constant encouragement Cobra gave the PAX towards the end of the workout. YHC writes workouts to push YHC to the nth degree in hopes that others sweat a little bit. While YHC was worn out, Cobra was there to provide the last bit of encouragement to the PAX.<\/p>\n

Seemed to be many Kotters abound this morning. It is always great to see faces that have come back and\/or new faces to F3.<\/p>\n

The Singing Cowboy was YHC\u2019s partner and was full beast mode on everything. YHC pulled into the parking lot about 5:18 to find TSC sprinting up the hill, leaving Bluto and Closer in the dust. TSC said that was his way of finishing his run strong.<\/p>\n

Zuckerberg arrived on Zuck\/Spicoli time, per usual; but since he runs a negative minute mile, he got the same or bigger workout than most of the rest of the PAX.<\/p>\n

YHC needs Q’s for Village Idiocy. Let YHC know when you can come down to the Village and lead. It’s a great AO with lots to choose from. It’s worth the price of admission (and even gas!). <\/p>\n

YHC plans to make it to B&W again at least once before the beginning of the school year, maybe more than once. It\u2019s always a pleasure to Q and YHC looks forward to doing it again sometime. Thank you, Cobra, for the opportunity. I told your dog to go fetch the keys and bring them to you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Q: Sassy Date: 06\/20\/2018 PAX: The Singing Cowboy, LeFreak, Cobra, BAM, Zuckerberg, Bluto, Sgt. Schultz, Toe Tag, Full Nelson, Stats, TPS, Skillet, BMOC, Footsy, Closer, Sassy YHC always seems to have a bit more nervous excitement about Qing Bells & Whistles. While it is halfway to Virginia from YHC\u2019s house, it is typically a fun […]<\/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-5335","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Sassy","date":"06\/20\/2018","pax":"The Singing Cowboy, LeFreak, Cobra, BAM, Zuckerberg, Bluto, Sgt. Schultz, Toe Tag, Full Nelson, Stats, TPS, Skillet, BMOC, Footsy, Closer, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5335","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=5335"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5335\/revisions"}],"predecessor-version":[{"id":5341,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5335\/revisions\/5341"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}