{"id":9662,"date":"2019-07-24T09:09:26","date_gmt":"2019-07-24T13:09:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9662"},"modified":"2019-07-24T09:09:26","modified_gmt":"2019-07-24T13:09:26","slug":"700-club-comes-to-hells-bells","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/700-club-comes-to-hells-bells\/","title":{"rendered":"700 Club Comes to Hells Bells"},"content":{"rendered":"

YHC’s first Q at Hells Bells (still unsanctioned?) was also my first post.\u00a0 YHC knew the basic requirements – bells, some running and music – check.\u00a0 Although there were some problems with the latter as speaker was not fully charged and we ultimately had to listen to just the phone speaker but hey overall it was a good workout on a very nice morning weatherwise.<\/p>\n

Here’s how it went<\/p>\n

WARMORAMA<\/p>\n

Standards with a new one primarily for YHCs ailing back – tree trunks – basically a four count torso twist.<\/p>\n

Then we ran a lap while pointing out station #2.<\/p>\n

THE THANG<\/p>\n

YHC explained the 700 Club – 700 total reps of various exercises with runs between station #1 near the church and station #2 near the light pole across the parking lot.\u00a0 Exercises were as follows<\/p>\n

Station #1 (with bells)<\/p>\n

    \n
  1. Swings<\/li>\n
  2. Curls<\/li>\n
  3. Squats<\/li>\n
  4. Figure 8s<\/li>\n
  5. OH Presses<\/li>\n
  6. Bent Over Rows<\/li>\n
  7. Floor to Shelf<\/li>\n<\/ol>\n

    Station #2 (no bells)<\/p>\n

      \n
    1. Merkins<\/li>\n
    2. LBCs<\/li>\n
    3. Plank Jacks<\/li>\n
    4. Low Dollies<\/li>\n
    5. Monkey Humpers<\/li>\n
    6. Freddie Mercs<\/li>\n
    7. SSHs<\/li>\n<\/ol>\n

      Reps were performed 25 at time with runs in between – 50 total of each exercise = 700 reps<\/p>\n

      Time allowed for another lap – British style – right turns and then about 7 min of Mary:<\/p>\n

        \n
      • Mutton crunches<\/li>\n
      • Low flutter<\/li>\n
      • Big O<\/li>\n
      • Penguin crunches<\/li>\n
      • Alabama Prom dates<\/li>\n
      • Pickle Pounders<\/li>\n
      • Plank til time<\/li>\n<\/ul>\n

        NMM<\/p>\n

          \n
        • Gucci and 60 Minutes were Larry Birds of the day.\u00a0 Strong work<\/li>\n
        • YHC offered new name for OH presses with release of new Lion King movie – Rafikis<\/li>\n
        • Speaker went out about mid way – Cobains – was more worried about saving a playlist so didn’t think about that tech problem.<\/li>\n
        • Speaking of the playlist – it was mostly southern rock, mixed in with some Eagles and AC\/DC.\u00a0 Also included Rehab (one of YHCs favorite tunes) by Amy Winehouse in memory of her passing 8 yrs ago yesterday – No I’m not typing all the songs – you really don’t care<\/li>\n
        • \u00a0Since there was neither too much complaining nor did it appear to be too easy – YHC believes it was a Goldilocks workout that was just right<\/li>\n<\/ul>\n

          ANNOUNCEMENTS<\/p>\n

            \n
          • Shmedfest 8\/24 and Arts for Life Breakfast 9\/26 check Twitter for details for either or contact YHC for Shmedfest or Harden or Fender for Arts for Life<\/li>\n
          • Schneider has The Distillery tomorrow<\/li>\n
          • Sour Mash has routes for BBBC but unlikely to post – 2.1 duties<\/li>\n<\/ul>\n

            COT<\/p>\n

            1040 EZ moving to Charlotte with BB&T merger – prayers for family<\/p>\n

            We didn’t mention these but congrats to Fender on new arrival and t&p to Phelps family<\/p>\n

            YHC took us out.<\/p>\n

            DQ<\/p>\n

             <\/p>\n

             <\/p>\n","protected":false},"excerpt":{"rendered":"

            YHC’s first Q at Hells Bells (still unsanctioned?) was also my first post.\u00a0 YHC knew the basic requirements – bells, some running and music – check.\u00a0 Although there were some problems with the latter as speaker was not fully charged and we ultimately had to listen to just the phone speaker but hey overall it […]<\/p>\n","protected":false},"author":191,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9662","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drama Queen","date":"07\/24\/2019","pax":"Schneider, 60 Minutes, Gucci, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9662","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9662"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9662\/revisions"}],"predecessor-version":[{"id":9667,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9662\/revisions\/9667"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}