{"id":11973,"date":"2020-03-25T17:56:26","date_gmt":"2020-03-25T21:56:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11973"},"modified":"2020-03-25T17:56:26","modified_gmt":"2020-03-25T21:56:26","slug":"stay-fabulous-friends-distillery-virtu-q","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/stay-fabulous-friends-distillery-virtu-q\/","title":{"rendered":"Stay Fabulous Friends &#8211; Distillery Virtu-Q"},"content":{"rendered":"<p>Please, Please, Please Bring a Personal Coupon &#8211; No Sharing of Coupons!!!<\/p>\n<p>Find Your Social Distance<\/p>\n<p>Warm &#8211; O &#8211; Rama:<\/p>\n<p>SSH x 20 IC<\/p>\n<p>Arm Swirly Things x 20 IC Forward<\/p>\n<ul>\n<li>Hold IT<\/li>\n<\/ul>\n<p>Arm Swirly Things x 20 IC Backward<\/p>\n<ul>\n<li>Hold IT<\/li>\n<\/ul>\n<p>Seal Claps x 20 IC<\/p>\n<ul>\n<li>Hold IT<\/li>\n<\/ul>\n<p>Overhead Claps x 20 IC<\/p>\n<ul>\n<li>Hold It<\/li>\n<\/ul>\n<p>Merkins x 15 OYO<\/p>\n<p>Squats x 20 OYO<\/p>\n<p>5 Burpees<\/p>\n<p>&nbsp;<\/p>\n<p>The Thang:<\/p>\n<p>Line up with plenty of social distancing at parking spaces:<\/p>\n<p>Brick &#8211; o &#8211; Rama w\/ Personal Coupons<\/p>\n<p>Gorilla Complex:<\/p>\n<p>8 Curls For Girls per Arm<\/p>\n<p>8 Upright Rows<\/p>\n<p>8 Skull Crushers<\/p>\n<p>8 Overhead Triceps Extensions<\/p>\n<p>Run 8 Parking Spaces (roughly 80 feet) and return to coupon<\/p>\n<p>Repeato 8 Times<\/p>\n<p>&nbsp;<\/p>\n<p>Sleep Walkers 1 &#8211; 2 -3:<\/p>\n<p>1 Lunge (Left Leg\/Right leg = 1 rep), 2 Squats, 3 Calf Raises<\/p>\n<p>Perform exercises, increasing from 1, 2, 3 to 2, 4, 6, etc. up to 10 lunges<\/p>\n<p>&nbsp;<\/p>\n<p>Grab Bag of Mary:<\/p>\n<p>LBCs x 15 IC<\/p>\n<p>Rosalita x 15 IC<\/p>\n<p>Low Flutter x 15 IC<\/p>\n<p>Low Dolly x 15 IC<\/p>\n<p>Sweat Angels x 15 IC (Arms\/Legs 6&#8243; off ground &#8211; Like making a snow angel)<\/p>\n<p>Body Destroyer<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Please, Please, Please Bring a Personal Coupon &#8211; No Sharing of Coupons!!! Find Your Social Distance Warm &#8211; O &#8211; Rama: SSH x 20 IC Arm Swirly Things x 20 IC Forward Hold IT Arm Swirly Things x 20 IC Backward Hold IT Seal Claps x 20 IC Hold IT Overhead Claps x 20 IC [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,104,87,116],"tags":[],"class_list":["post-11973","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pre-blast","category-the-distillery","category-wefoco"],"acf":{"q":"Virtu-Q Katniss ","date":"3\/26\/2020","pax":"Sound off in comments if you virtu-post"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11973","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\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11973"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11973\/revisions"}],"predecessor-version":[{"id":11974,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11973\/revisions\/11974"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11973"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11973"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11973"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}