Today needed to be a lighter workout for YHC after a brutal Drip beatdown Monday, IPC Week 4 Tuesday, and self-inflicted fatigue from my Q yesterday. The Distillery crew didn’t seem to mind so much, and a few pax even broke a sweat this morning!<\/p>\n
PAX: Schneider, Harden, Sour Mash, Steak Knives (visitor from F3 Wilmington), Loaded Diaper, 60 Minutes, Little House, Burns<\/p>\n
I gave a short disclaimer today because of all the new faces I hadn\u2019t encountered before\u2026I needed to make them think I was legit.<\/p>\n
Warmorama<\/p>\n
SSH x20<\/p>\n
Imperial Storm Troopers x15<\/p>\n
Whirlys x10<\/p>\n
Arm swirlys forward x10<\/p>\n
Arm swirlys backward x10<\/p>\n
Michael Phelps (bear hugs) x10<\/p>\n
The thang:<\/p>\n
Retrieve bricks from the shelter and split into two groups. While group 1 performs the given exercise AMRAP, group two runs a lap around the parking lot<\/p>\n
Exercises in order:<\/p>\n
Curls<\/p>\n
OH Press<\/p>\n
Chest press<\/p>\n
Plank rows<\/p>\n
Skull crushers<\/p>\n
Goblet squas<\/p>\n
Seal claps<\/p>\n
American hammers<\/p>\n
We made it through the full gamut once before Harden, Sour Mash, and Schneider had to leave for various reasons, including but not limited to work, children, and helping Fender set up for his breakfast today. The remaining 5 pax regrouped and got through the first three exercises again. Shoulders were sufficiently smoked, but unfortunately the shoulders in question were our own and not a pork shoulder.<\/p>\n
We had time for 5 minutes of Mary, delivered popcorn style to the tune of Penguin crunches, Low flutters, Gas pumps, Freddy mercs, and Boxcutters.<\/p>\n
NMM<\/p>\n
*Lots of opportunity for conversation today as pax were grouped together the whole time.\u00a0 It was great visiting with Steak Knives, who is in town for a service day at the Ronald McDonald House. He is a pharma rep, so his name comes from his sales background.\u00a0 Conversations centered around the IPC (apparently a couple of the dudes in Wilmy are contenders), name origins, work, and children.<\/p>\n
*Schneider and Harden got an EC bike ride in before the beatdown, and tclaps to Schneider who is battling through a hurt ankle but still completed today\u2019s workout with minimal modifications<\/p>\n
*It was great to meet 60 Minutes, Loaded Diaper, and Little House. All three are top notch dudes who bring great encouragement and camaraderie to our groups.<\/p>\n
*Little House is a workhorse, too \u2013 the dude posted for the first time on Tuesday, did IPC Week 4 yesterday, and STILL came out today for a beatdown.<\/p>\n
*Loaded Diaper had words of encouragement for YHC as I begin to venture towards fatherhood (that\u2019s right baby) and seemed to show no ill will towards those who gave him his F3 name.<\/p>\n
*Sour Mash impresses me with his dedication to F3, still posting despite having to leave early to get kids to school at an early hour and working hard despite some minor injuries. HIM!<\/p>\n
Announcements (mostly copied from yesterday) \u2013<\/p>\n
Fender\u2019s Arts for Life breakfast benefit was this morning, there were some pax who weren\u2019t able to attend so there were a couple of open spots if anyone wanted to go. Too late now I guess. Looked like an awesome time from the photos on Twitter!<\/p>\n
YHC is heading up our ruck on Sunday, meet in Reynolda Village at 0645, Coffeeteria at DoughJoes after.<\/p>\n
Ardmore RAH is on October 19th<\/sup>, consider joining some F3WS Pax in running to support Second Harvest Food Bank<\/p>\n Winklevoss & The Vig have organized the Camel City Craft Crawl on October 13th<\/sup>, launching from Hanes Park and running to 6 breweries over 5 miles during the afternoon. T-shirts are available, contact Winklevoss & monitor Twitter, proceeds support Crisis Control Ministries.\u00a0 They\u2019re at least 16 more people to sign up and donate! This is not exclusive to F3\/FiA so invite your coworkers & family to join<\/p>\n Prayers \u2013 for Fender\u2019s event this morning & for Little House\u2019s son going through treatment for Leukemia.<\/p>\n Schneider, the keys are in the shelter with the bricks and blocks. We left the light on for ya (just kidding)<\/p>\n","protected":false},"excerpt":{"rendered":" Today needed to be a lighter workout for YHC after a brutal Drip beatdown Monday, IPC Week 4 Tuesday, and self-inflicted fatigue from my Q yesterday. The Distillery crew didn’t seem to mind so much, and a few pax even broke a sweat this morning! PAX: Schneider, Harden, Sour Mash, Steak Knives (visitor from F3 […]<\/p>\n","protected":false},"author":450,"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-10324","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Burns","date":"9.26.19","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10324","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10324"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10324\/revisions"}],"predecessor-version":[{"id":10325,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10324\/revisions\/10325"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}