{"id":10906,"date":"2019-12-05T12:25:48","date_gmt":"2019-12-05T16:25:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10906"},"modified":"2019-12-05T12:25:48","modified_gmt":"2019-12-05T16:25:48","slug":"substiq-at-thedistillery-mash-style","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/substiq-at-thedistillery-mash-style\/","title":{"rendered":"SubstiQ at #TheDistillery Mash Style"},"content":{"rendered":"<p>Warm-O-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 10 IC<\/li>\n<li>Arm Swirlies BKWD x 10 IC<\/li>\n<li>R o L Hamstring Stretch x 10 IC<\/li>\n<li>L o R Hamstring Stretch x 10 IC<\/li>\n<li>Seated Trunk Twists x 10 IC<\/li>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>R o L Calf Stretch x 10 IC<\/li>\n<li>L o R Calf Stretch x 10 IC<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>Squat Lap &#8211;<\/p>\n<ul>\n<li>Run to corner of Stadium and Bingham, lassie back for the 6 or plank for the 6\n<ul>\n<li>Perform 20 squats IC<\/li>\n<\/ul>\n<\/li>\n<li>Run to corner of Bingham and James, lassie back for the 6 or plank for the 6.\u00a0 Fender opted for 10 Burpees\n<ul>\n<li>Perform 20 Copperhead squats IC<\/li>\n<li>Plank while Fender knocks out 1o more Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Run to the corner of James and Clemmons\/158, lassie back for the 6 or plank for the 6.\u00a0 Fender opted for 10 Burpees\n<ul>\n<li>Perform 20 Sumo squats IC<\/li>\n<li>Plank while Fender knocks out 10 more Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Run to the corner of Clemmons\/158 and Stadium, lassie back for the 6 or plank for the 6.\u00a0 Fender opted for 10 Burpees\n<ul>\n<li>Perform 20 narrow leg squats IC<\/li>\n<li>Plank while Fender knocks out 10 more Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Run back to where we performed Warm-O-Rama, lassie back for the 6 or plank for the 6.\u00a0 Fender opted for 10 Burpees<\/li>\n<\/ul>\n<p>Mosey to shelter for Jack Webbs &#8211; Fender was first and knocked out 10 Burpees<\/p>\n<ul>\n<li>1 Merkin then 50 Jack Reachers<\/li>\n<li>Repeat-O increasing Merkins by 1 and decreasing Jack Reachers by 5<\/li>\n<\/ul>\n<p>YHC had to leave after 5 rounds.\u00a0 Rumor has it that they finished the Jack Webbs and then did some block work.<\/p>\n<p>CoT &#8211; It happened but YHC wasn&#8217;t there<\/p>\n<p>Announcements &#8211; YHC is certain there were some but wasn&#8217;t there<\/p>\n<p>Prayer Requests &#8211; Again, YHC is certain there were some but wasn&#8217;t there and hopefully they included #TAP for Blue Steel<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: SSH x 15 IC Arm Swirlies FWD x 10 IC Arm Swirlies BKWD x 10 IC R o L Hamstring Stretch x 10 IC L o R Hamstring Stretch x 10 IC Seated Trunk Twists x 10 IC Abe Vigoda x 10 IC R o L Calf Stretch x 10 IC L o R [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-10906","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash with Schneider on the assist to finish","date":"12\/5\/19","pax":"60 Minutes, Schneider, Fender, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10906","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10906"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10906\/revisions"}],"predecessor-version":[{"id":10907,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10906\/revisions\/10907"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}