Another hot, humid July morning for the latest edition of Bells & Whistles. 11 PAX ventured out for YHC’s first Q at this AO that went down as follows:<\/p>\n
WARM-O-RAMA<\/strong> 4 stations were set up at different points around the circle in front of the school. PAX were to complete as many rotations as possible.<\/p>\n <\/p>\n 20 Curls (10 each arm) 20 Figure 8s 20 Chest Press Station 2<\/strong><\/p>\n 20 Overhead Press 20 Kettle Bell Swings 20 Freddy Mercs (double count) Station 3<\/strong><\/p>\n 20 Skull Crushers 20 Goblet Squats 20 Low Flutter (double count) Station 4<\/strong><\/p>\n 20 Front Raises 20 Bent Over Rows 20 Box Cutters MARY BY COMMITTEE COT<\/strong><\/p>\n Announcements<\/strong> Goofy with the Q next week at B&W, a delayed patriotic themed beatdown (see July 3rd backblast for the reason for the delay). Not to be missed!<\/p>\n Prayer Requests<\/strong> YHC took the PAX out giving thanks for the gift and blessing of another day.<\/p>\n NMM<\/strong> – All the same, the PAX went at it really hard, strong work by all.<\/p>\n – YHC appreciated the push from Lace on several occasions.<\/p>\n – Enjoyed meeting Tigger, YHC had not worked without with him before.<\/p>\n – Passing the keys back to The Singing Cowboy and on to Goofy. Thanks for the opportunity ! The support of the PAX is greatly appreciated.<\/p>\n","protected":false},"excerpt":{"rendered":" Another hot, humid July morning for the latest edition of Bells & Whistles. 11 PAX ventured out for YHC’s first Q at this AO that went down as follows: WARM-O-RAMA SSH X 15 IC IST X 15 IC ABE VIGODAS x 7 IC WHIRLYS X 15 IC 4 stations were set up at different points […]<\/p>\n","protected":false},"author":45,"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-9596","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Manscape","date":"07-17-19","pax":"Tigger, Poncho, Goofy, Lace, Boomerang, TSA, Closer, TSP, Lemming, The Singing Cowboy, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9596","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9596"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9596\/revisions"}],"predecessor-version":[{"id":9609,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9596\/revisions\/9609"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSSH X 15 IC
\nIST X 15 IC
\nABE VIGODAS x 7 IC
\nWHIRLYS X 15 IC<\/p>\n\nStation 1<\/strong><<\/p>\n
\n20 Merkins
\nRun a Lap<\/p>\n
\n20 Heels to Heaven
\nRun a Lap<\/p>\n
\n30 Jack Reachers
\nRun a Lap<\/p>\n
\n20 Carolina Dry Docks
\nRun a Lap<\/p>\n
\n20 LBCs
\nRun a Lap<\/p>\n
\n30 Overhead Claps
\nRun A Lap<\/p>\n
\n20 Alternating Shoulder Taps
\nRun a Lap<\/p>\n
\n20 WWII Sit-UPs
\nRun A Lap<\/p>\n
\n30 Seal Claps
\nRun a Lap<\/p>\n
\n20 Hand Release Merkins
\nRun a Lap<\/p>\n
\n20 Plank Jacks (double count)
\nRun a Lap<\/p>\n
\n30 Moroccan Nightclubs
\nRun a Lap<\/p>\n
\nVarious exercises called by The Singing Cowboy, Goofy, Closer and Lace<\/p>\n
\nShmedfest – August 24th at the Fairgrounds<\/p>\n
\nPrayers for Bluto as he continues his recovery. He is greatly missed at this AO. <\/p>\n
\n-The beatdown was originally intended to take place on both of the tennis courts as the gate has never been opened by starting time during the summer. Arriving early at the AO to set up, YHC was taken aback to see that the gate was<\/strong> open, even earlier than it would have been if school were in session. Knowing that the PAX would astutely make this same observation and drive on in to the main parking lot, YHC had to hastily re-think the layout of the stations and placed them around the circle. Thus, the “Run a Lap” portion of the beatdown meant running a lap around the circle rather than running a lap around one of the tennis courts, a little more running than most of the PAX (YHC included) had bargained for.<\/p>\n