After a 2-mile EC run was completed by 3 pax, seven pax got after it at the Distillery with rounds and rounds of Tabata and a game of chance thrown in.<\/p>\n
Warmarama:
\nTypical gradually accelerating warmarama: Abe Vigodas, Downward\/Upward Dog combo, Dive Bombers, Hammy Stretch, Low Dollies, SSHs, Whirlies, Mountain Climbers, ASTs and Michael Phelps<\/p>\n
The Thang:
\nAll pax retrieve ~35 lb. coupon. YHC pulled out the F3 card deck (YHC knows; it\u2019s getting old) and phone for Tabata. Forty seconds on, ten seconds off. Run a lap around the parking lot after three rounds and repeato until YHC calls time.<\/p>\n
Round 1: Block Swings, Curls, Upright Rows; run
\nRound 2: Carolina Dry Docks, Backward Lunge, Burpees, run
\nRound 3: High Plank, Squat Thrust, Shoulder Taps, run
\nRound 4: Alternating Side Squat, Hand Release Merkin, Freddie Mercury, run
\nRound 5: Low Plank, Mountain Climbers, Squats, run
\nRound 6: Monkey Humpers, Diamond Merkins, Lunge Walks, run
\nRound 7: Ranger Merkins, American Hammers, Triple Bears, run<\/p>\n
Mary:
\nLow Dolly?
\nCobra Crunch
\nMountain Climbers<\/p>\n
Announcements:
\n\u2022\tBBBC launches at 0530 from Hope Moravian Church. There are at least 13 possible routes posted on Twitter.
\n\u2022\tYHC has Q at Charlie Foxtrot on Saturday.
\n\u2022\tNew Outhouse format kicks off February 3rd, with a Monday Murph with $5 Footlong on Q. Location remains Leinbach Park, time remains 0530. First week of each month will be a Murph (using swings for pull-ups); third week will be an Iron Pax-like workout that repeats for three consecutive months. Weeks 2 and 4 are Q\u2019s choice with a heavy encouragement to include kettlebells.
\nPrayer Requests:
\n\u2022\tSchneider and Sour Mash\u2019s great-uncle is in his last days. Pray for him and the family to be comforted by the Lord.
\n\u2022\t$5 Footlong\u2019s father has been released from Forsyth but will have additional consultation in early February.<\/p>\n
YHC took us out with a prayer to the Lord.<\/p>\n
NMM:
\n-A solid group this morning was not deterred by YHC\u2019s lack of creativity.
\n-The H.O.G. and YHC joined 60 Minutes on a 2-mile EC run ahead of time in the vicinity of Stadium Drive. 60 Minutes knows the area well but doesn\u2019t know why it\u2019s called \u201cStadium Drive.\u201d
\n-Sour Mash cleared the deck with his fog horn. Others contributed as well, silently but violently.
\n-Many of the pax customized the called exercises with their coupons. Fender and the H.O.G. were the initiators of most of the customizations.
\n-Fender searched the deck for burpees\u2026and found them.
\n– Consternation emitted from Schneider when the pax pulled cards from the top of the deck with explicit accusations that YHC had stacked the deck. No such thing had occurred. Nevertheless, pax began mixing up their selection patterns: choosing from the top, the bottom, in between, more than one at a time and selecting their preferred exercise. YHC thinks the efforts were in vain, however, as the selected cards consistently generated expressions of incredulity. Perhaps they should have phoned a friend named Balco for pattern recognition services.
\n-Good to see Gucci for the second time in a week. Renowned for his warmramas in his own right, he complimented YHC\u2019s newfangled approach, e.g. starting with Abe Vigoda. Or maybe YHC imagined that happened.
\n-Closing out Mary with ~30 IC mountain climbers was a #crowdpleaser.
\n-Apparently YHC picked \u201cthe real Iron Pax coupon.\u201d That was quickly observed and commented on by the surrounding pax. YHC felt the legitimacy of the block after ~23 seconds of upright rows.
\n-Thanks for the warm welcome from WeFoCo and also for the H.O.G. making the trip out west with YHC. Schneider, YHC dropped the keys near the place where Sour Mash\u2019s fog horn went off while performing an evacuative barrel roll. You might want to wait a few days before retrieving.<\/p>\n","protected":false},"excerpt":{"rendered":"
After a 2-mile EC run was completed by 3 pax, seven pax got after it at the Distillery with rounds and rounds of Tabata and a game of chance thrown in. Warmarama: Typical gradually accelerating warmarama: Abe Vigodas, Downward\/Upward Dog combo, Dive Bombers, Hammy Stretch, Low Dollies, SSHs, Whirlies, Mountain Climbers, ASTs and Michael Phelps […]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-11397","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Greenspan","date":"1\/23\/20","pax":"Schneider, Sour Mash, Gucci, 60 Minutes, Fender, The H.O.G."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11397","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11397"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11397\/revisions"}],"predecessor-version":[{"id":11399,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11397\/revisions\/11399"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}