{"id":10986,"date":"2019-12-12T16:24:16","date_gmt":"2019-12-12T20:24:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10986"},"modified":"2019-12-12T16:24:16","modified_gmt":"2019-12-12T20:24:16","slug":"one-circuit-everyone-knows-the-rules","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/one-circuit-everyone-knows-the-rules\/","title":{"rendered":"One Circuit&#8230;.everyone knows the rules"},"content":{"rendered":"<p>As anyone who has ever watched a Barstool Sports pizza review knows&#8230;.we didn&#8217;t do just one circuit.\u00a0 On a morning where the Q wouldn&#8217;t have come out, unless he was the Q, 2x pax worked through the frost on a cold but clear December morning, while discussing the finer points of music streaming services.\u00a0 Such discussions were prompted by the Q&#8217;s Pandora streaming service inexplicably selecting a &#8216;Post Malone&#8217; (look him up if you don&#8217;t know about him) song, while tuned to the &#8216;Red Hot Chili Peppers&#8217; channel.<\/p>\n<p>After another #gucciwarmup, the two wayward souls of Distillery went through the following circuit:<\/p>\n<ul>\n<li>15 squats w\/block<\/li>\n<li>10 curls for the girls<\/li>\n<li>5 burpees<\/li>\n<li>10 skull crushers<\/li>\n<li>10 right-leg step-ups<\/li>\n<li>5 more burpees<\/li>\n<li>10 left-leg step-ups<\/li>\n<li>10 overhead presses<\/li>\n<li>1x lap around the exterior of the Clemmons First Baptist Church parking lot (hopefully ~400m)<\/li>\n<\/ul>\n<p>And because everyone knows the rules &#8211; you repeat-o this circuit 3 more times for a total of 4.<\/p>\n<p>&nbsp;<\/p>\n<p>After all of that fun, including 40% of the burpees that Fender does every day, there was only a minute to spare, which was taken up by returning blocks&#8230;so that Gucci and Schneider could retreat to the warmth of their cars.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>BBBC launches from the sex lot by Charlie Foxtrot with 2 and 3 mile routes on 12\/13\/19<\/li>\n<li>Q School\/convergence launches from Hanes Park at 0630 on 12\/14\/19<\/li>\n<li>The F3 Winston-Salem Christmas Party is Saturday evening<\/li>\n<li>Gucci will Q The Distillery again on 1\/2\/20 &#8211; first of the year!<\/li>\n<\/ul>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Continue to pray for the F3 brothers recovering from injury<\/li>\n<li>Give thanks that Little House&#8217;s boy is back home the majority of the time now<\/li>\n<li>Pray for the health of the F3 family through the Christmas Season<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>As anyone who has ever watched a Barstool Sports pizza review knows&#8230;.we didn&#8217;t do just one circuit.\u00a0 On a morning where the Q wouldn&#8217;t have come out, unless he was the Q, 2x pax worked through the frost on a cold but clear December morning, while discussing the finer points of music streaming services.\u00a0 Such [&hellip;]<\/p>\n","protected":false},"author":524,"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-10986","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Gucci","date":"December 12, 2019","pax":"Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10986","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10986"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10986\/revisions"}],"predecessor-version":[{"id":10987,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10986\/revisions\/10987"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}