WARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl...
Read morePAX: Closer, Sweet Tea, Zuckerberg, Bluto, BAM, Tigger, Special, Data, Manscape, Lemming, Starfish 12 PAX converged on a less hot and muggy morning to throw some heaving things around. Here is how it went down. Warm-O-Rama SSH x 20 IC IST x 15...
Read moreThirteen brave Pax sweat it out in the streets of Greenbrier Farm on the morning of June 9th. Well, they did so in the parking lot of the clubhouse of Greenbrier Farm for Bells n Whistles on an exceptionally muggy day. All exercises were...
Read moreTo carry on Burns’ welcoming of June from Parliament, I took my already planned workout and helped celebrate by 6s. 12 PAX, 6 x 2!, came to have some fun. *WoR* SSH x12 IST x12 Arm Swirly Things (F/R) x12 each Michael Phelps x12 Abe...
Read moreAlways good times when leading at the premier kettlebell workout. A finer group of pax cannot be found. So, with such an esteemed gathering guaranteed, YHC decided to dust off some personal “favorites” to share. Closer, Atrophy, and...
Read more16 PAX embraced a recycled workout this morning at Bells & Whistles. Embraced is a loose term…hated, revolted, abolished are probably more proper terms, and that’s just what YHC thought of the workout. YHC touched base with Burns...
Read moreSo when the Q has an achilles injury, you should expect a healthy dose of arms!!! And that is what the pax at B&W got. Decided to kick it off with the unorthodox Michael Phelps, much to the chagrin of Bam. Followed that up with some other...
Read moreIt was learned early on that “ONE HIT WONDER” is a debatable term. YHC considered all played tunes as such, though some (MANY) PAX were unfamiliar with a number of the songs. The Thang: The PAX were divided into 4 groups. There were...
Read moreTigger was originally on the calendar to Q BNW on 4/7, but injury or travel or some other excuse opened the opportunity for YHC to step up to Q. Despite Tigger not being there in person the goal was for the PAX to despise his presence. This was...
Read moreHonoring the No Man Left Behind mantra, this Bells & Whistles was a departure from the maddening hill runs of the preceding weeks. While the numbers were down, thanks in part to numerous fear-laden B&W regulars (and a newborn, yet to be...
Read moreYHC used to be a BnW regular, back in the days of yore when it was held on the hallowed grounds of Reagan HS. Alas, a global pandemic and a cranky but well-meaning custiodial staff kicked the good men of F3WS off campus and after trying...
Read more18 PAX did not let sub-freezing temperatures prevent them from posting to the latest edition of Bells & Whistles. WARM-O-RAMA SSTs ISTs ABE Vigodas Merkins Arm Swirly Things Break into teams of 3 for 3 man grinder, 2 stations, team members...
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