{"id":10851,"date":"2019-11-27T12:32:13","date_gmt":"2019-11-27T16:32:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10851"},"modified":"2019-11-27T12:32:13","modified_gmt":"2019-11-27T16:32:13","slug":"drunk-uncles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/drunk-uncles\/","title":{"rendered":"Drunk Uncles"},"content":{"rendered":"<p>18 drunk uncles eschewed @VanGogh&#8217;s guerilla social media marketing tactics and drove way north to #BellsNWhistles this morning.\u00a0 There was even an invasion\/infestation from WeFoCo up to NoFoCo.\u00a0 And we were all pleasantly surprised to see the gates wide open so that we could avoid the EC Farmer Carry from the gate down to the flagpole for this morning&#8217;s festivities.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Motivators from 7x (#Crowdpleaser)<\/p>\n<p>Whirly Still Has The Clap x11 IC<\/p>\n<p>Abe Vigoda x7 IC<\/p>\n<p>Peter Parker x10 IC, hold it<\/p>\n<p>Parker Peter x10 IC, hold it<\/p>\n<p>Mountain Climber x10 IC<\/p>\n<p><strong>The Thang:\u00a0 The Drunk Uncle<\/strong><\/p>\n<p>Partner Up.\u00a0 Size and fitness goals do not matter.\u00a0 Although size of bell might matter if sharing.\u00a0 Partner 1 runs a lap around the road around the flagpole.\u00a0 Partner 2 stays and performs the circuit.\u00a0 When Partner 1 returns, Partner 2 runs a lap around the road around the flagpole and Partner 1 stays and starts the circuit.\u00a0 Each partner resumes the circuit wherever he left off on the previous round.\u00a0 First time through the circuit, perform 2 reps of each exercise.\u00a0 Escalate by 2 reps per exercise each time through the circuit.\u00a0 Each runner alternates the direction (clockwise vs. counterclockwise) each time he runs.\u00a0 Because it is all about #Balance.<\/p>\n<ul>\n<li><strong>T<\/strong>eabag Squats<\/li>\n<li><strong>H<\/strong>ammer Curls<\/li>\n<li><strong>A<\/strong>merican Hammers<\/li>\n<li><strong>N<\/strong>onvertical Rows (aka Renegade Rows)<\/li>\n<li><strong>K<\/strong>ettlebell Swings<\/li>\n<li><strong>S<\/strong>natches<\/li>\n<li><strong>G<\/strong>oblet Squats<\/li>\n<li><strong>I<\/strong>rkins<\/li>\n<li><strong>V<\/strong>ertical Rows (aka Upright Rows)<\/li>\n<li><strong>I<\/strong>mperial Walkers<\/li>\n<li><strong>N<\/strong>olan Ryans<\/li>\n<li><strong>G<\/strong>etups of the Turkish Variety<\/li>\n<\/ul>\n<p>Everybody got in ~2 miles of running and a boatload of reps (most got to the round of 10x reps or more).<\/p>\n<p><strong>3 Minutes of Mary<\/strong><\/p>\n<p>LBC x15 IC<\/p>\n<p>Low Dolly x15 IC<\/p>\n<p>Lance Armstrongs aka Freddie Mercuries x10 IC<\/p>\n<p><strong>COT\/BOM:\u00a0 YHC took us out<\/strong><\/p>\n<p><strong>FIN<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Awesome group out there this morning.\u00a0 So cool for YHC to work out with a bunch of dudes as our numbers in ATX are still on the small side of things.\u00a0 Lots of guys pushing hard this morning while also finding time to get in some 2nd F.<\/p>\n<p>YHC&#8217;s brother-in-law @Nails drove over from Durham this morning so he wins the distance award, much to the chagrin of the WeFoCo boys including @SourMash, @Schneider (still not sure which one of them is the #DrunkUncle, maybe both of them?), @Katniss, @Harden (who was actually halfway home to Richmond and was going to have his #M pick him up at Reagan on her way out of town).\u00a0 @Lace was a bada$$ partner this morning who saved YHC a bunch of reps because he was running those laps so fast.\u00a0 Also saw some racing out there (@Lemming vs. @Poncho? as well as some others) and the alternating directions made for some good fist bump opportunities.<\/p>\n<p>@Cobra wished YHC was more awesome.<\/p>\n<p>@Bluto liked the music selection.\u00a0 @TheSingingCowboy wasn&#8217;t so sure.<\/p>\n<p>Here&#8217;s the playlist (all songs released in 2019) https:\/\/open.spotify.com\/playlist\/2OojgzC3lx1D2RvtnwyaRT?si=gfXEOXbxT6WlvHLz_WRC7w<\/p>\n<ul>\n<li>Might Be Right (White Reaper)<\/li>\n<li>Strangers Forever (The Menzingers)<\/li>\n<li>Small Talk [Feeling Control] (White Denim)<\/li>\n<li>Sunday Driver (The Raconteurs)<\/li>\n<li>Sing Along (Sturgill Simpson)<\/li>\n<li>House Fire (Tyler Childers)<\/li>\n<li>Monsters (Los Coast)<\/li>\n<li>Kids (PUP)<\/li>\n<li>Mercedes Marxist (IDLES)<\/li>\n<li>Complainer (Cold War Kids)<\/li>\n<li>Quarter-Life Crisis (Judah &amp; The Lion)<\/li>\n<li>Little Trouble (Better Oblivion Community Center)<\/li>\n<li>This Life (Vampire Weekend)<\/li>\n<li>Running (Billy Strings)<\/li>\n<li>Black Moon Rising (Black Pumas)<\/li>\n<\/ul>\n<p>It was an honor and a privilege to be with you guys this morning.\u00a0 I&#8217;m thankful for you.<\/p>\n<p>Happy Thanksgiving.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>18 drunk uncles eschewed @VanGogh&#8217;s guerilla social media marketing tactics and drove way north to #BellsNWhistles this morning.\u00a0 There was even an invasion\/infestation from WeFoCo up to NoFoCo.\u00a0 And we were all pleasantly surprised to see the gates wide open so that we could avoid the EC Farmer Carry from the gate down to the [&hellip;]<\/p>\n","protected":false},"author":72,"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-10851","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Starfish","date":"11\/27\/2019","pax":"Lemming, Poncho, Goofy, The Singing Cowboy, Manscape (WD), TPS, Schneider, BAM, Bluto, Nails, Sassy, Katniss (WB), Harden, Sour Mash, Cobra, Zuckerberg, Lace, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10851","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10851"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10851\/revisions"}],"predecessor-version":[{"id":10852,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10851\/revisions\/10852"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}