Virtual Bells & Whistles Pre-Blast
QIC: Sassy
Date: 03/18/2020
PAX: Any and all PAX in every region!
YHC is slowly embracing the suck of the ‘rona’s demise on hanging out with humanity, but not easily. Below is the pre-blast for the premier kettlebell workout for F3 Winston-Salem!
Virtual Bells & Whistles meaning DO THIS WORKOUT AT HOME!
Warm-O-Rama
SSHs x15 IC
Imperial Storm Troopers x15 IC
Whirly with the Clap x15 IC
Abe Vigoda x5 IC
Peter Parkers x15 IC
Bat Wings (hold between exercises)
– Arm swirlys forward x10 IC
– Arm swirlys backwards x10 IC
– Seal Claps x10 IC
– Overhead Claps x10 IC
– Recover!
The Thang
Grab your kettlebell! Alternate between the kettlebell exercise and a body weight exercise. Start on the driveway by your house and mosey to the street end of your driveway to do the body weight exercise. If you don’t have a driveway, find a portion of a parking lot or field.
(Kettlebell/Body Weight) x20 OYO each
Squats/Merkins
OH Press/Nolan Ryans
Front Raise/Burpees
WWII + Chest Press/Mountain Climbers
American Hammer/Chilcutt Plank (Elbows & Toes, hold for 1 minute)
Steph Curry’s (Figure 8’s)/Plank Jacks
Flutter Kick + Chest Press/Diamond Merkins
Bent Over Rows/Heels to Heaven
Curls/Alternating Shoulder Taps
Upright Rows/Squats
Skull Crushers/Plank (1 minute)
Mary
American Hammer x15 IC
Rosalita x15 IC
Protractor (5 degrees, 45 degrees, 90 degrees, 45 degrees, 90 degrees, 45 degrees, 5 degrees, hold all for 7 seconds each)
LBCs x20 IC
NMM/Prayer Requests/Annoucements
Prayers to everyone suffering from COVID-19 directly.
This is a tough, tough time for our world and we as men in our community can do our part to help others hurting directly and indirectly. Support your local restaurants via takeout orders! YHC is planning to eat from The Sherwood, Bobo’s, Whitaker Square Pizza, and Mizu, just to name a few and depending on if they’re open. The Sherwood is planning to donate up to 1,000 meals in this time. A good tip goes a long way for these folks right now, keep that in mind.
Please keep your distance from others and enjoy the flowers that will be blooming soon!
Pony Express has indicated that Samaritan Ministries needs volunteers. See his tweet regarding that.
