{"id":11059,"date":"2019-12-19T19:28:14","date_gmt":"2019-12-19T23:28:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11059"},"modified":"2019-12-19T19:42:01","modified_gmt":"2019-12-19T23:42:01","slug":"cold-as-dice","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/cold-as-dice\/","title":{"rendered":"Cold As Dice"},"content":{"rendered":"

YHC led a small but resolute pack of PAX during a cold but invigorating beatdown at The Distillery.<\/p>\n

WARMARAMA<\/strong>:\u00a0 A typical medley of SSHs, Hillbillies, Arm Swirly Things, Seal Claps, Overhead Claps, Whirlies, and some various stretches.<\/p>\n

THE THANG<\/strong>:\u00a0 \u00a0YHC set up 6 different pain stations roughly equally distributed around the perimeter of the parking lot at Clemmons First Baptist Church.\u00a0 \u00a0Each was equipped with a number, a Weinke with 2 listed exercises, some weights (if applicable) and 2 lights for visibility.\u00a0 The stations were as follows:<\/p>\n

    \n
  1. \u00a0 Arms — Curls & Skull Crushers (equipped with pairs of 20 & 25 lb dumbbells)<\/li>\n
  2. \u00a0 Legs — Monkey Humpers & Squats (equipped with several weights spanning from 18 to 35 pounds)<\/li>\n
  3. \u00a0 Abs — Crunchy Frogs and Heels to Heaven<\/li>\n
  4. \u00a0 Shoulders — Overhead Press and Upright Rows (equipped with several weights spanning from 30 to 35 pounds)<\/li>\n
  5. \u00a0 Shoulders — Side raises & Front Raises (equipped with pairs of 10 & 15 lb dumbbells)<\/li>\n
  6. \u00a0 Chest — Merkins and Carolina Dry Docks<\/li>\n<\/ol>\n

    In the center of the parking lot was a seventh station equipped with some dice, a Weinke listing 2 exercises:\u00a0 SSHs & Burpees, along with some music and a light for visibility.<\/p>\n

    We divided into two 2-man buddy teams, Schneider and Fender in one and Sour Mash and YHC in the other.\u00a0 \u00a0We started at the center pain station, where we performed either 15 SSHs or 5 Burpees .\u00a0 \u00a0After that, one member from each team rolled a six sided die.\u00a0 \u00a0Whatever number was rolled controlled which pain station that buddy team went.\u00a0 Run from the center station to the numbered rolled’s pain station, where each PAX performed 15, 20 or 25 reps of the first listed exercise (whatever amount was a challenge (and using a weight of your choosing, if applicable)).\u00a0 Upon completion, run back to the center, and perform whatever exercise (15 SSH or 5 Burpees) that you didn’t do the previous time.\u00a0 The other teammate rolls the next die, and Repeato, Repeato Repeato.\u00a0 \u00a0Alternate between the exercises at each pain station for variety<\/p>\n

    We continued until 0614, at which point Fender led us in a LOOOOOOOOOOOOOoooooooooooong set of American Hammers until 0615.<\/p>\n

    Sour Mash and YHC went to Station 6 four separate time and Station 1 at least three times, but we never once rolled a 5.\u00a0 Go figure.<\/p>\n

    NMM:<\/p>\n

      \n
    • Schneider needs Qs for The Distillery<\/li>\n<\/ul>\n

      COT<\/p>\n

        \n
      • Prayers for Sour Mash’s & Schneider’s cousin, who is undergoing a double mastectomy today<\/li>\n
      • Prayers for Fender’s MIL, who is exhibiting frequent forgetfulness that is concerning<\/li>\n
      • YHC led us out in prayer<\/li>\n<\/ul>\n

        Thanks for the keys, Schneider!!<\/p>\n","protected":false},"excerpt":{"rendered":"

        YHC led a small but resolute pack of PAX during a cold but invigorating beatdown at The Distillery. WARMARAMA:\u00a0 A typical medley of SSHs, Hillbillies, Arm Swirly Things, Seal Claps, Overhead Claps, Whirlies, and some various stretches. THE THANG:\u00a0 \u00a0YHC set up 6 different pain stations roughly equally distributed around the perimeter of the parking […]<\/p>\n","protected":false},"author":245,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-11059","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"SGT Schultz","date":"December 19, 2019","pax":"Fender (WB), Schneider, SGT Schultz (WD), Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11059","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11059"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11059\/revisions"}],"predecessor-version":[{"id":11070,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11059\/revisions\/11070"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}