Back in March I was lined up to Q Distillery, and then the \u2018Roma happened and we started to do virtu-Q\u2019s \u00a0 I created this one as a virtual OYO workout, but I wanted to rehash it today with friends, because HIMs are better than Sad Clowns.<\/p>\n
Also, a lot of the WeFoCo guys got some sleeveless shirt options, and we had to work on our soccer arms for the summer so we could fill them out<\/p>\n
7 pax entered the gloom, and it went a little something like this:<\/p>\n
<\/p>\n
Warm – O – Rama:<\/span><\/p>\n SSH x 20 IC<\/span><\/p>\n Arm Swirly Things x 20 IC Forward<\/span><\/p>\n \u00a0 <\/span>Hold It<\/span><\/p>\n Arm Swirly Things x 20 IC Backward<\/span><\/p>\n \u00a0 <\/span>Hold It<\/span><\/p>\n Seal Claps x 20 IC<\/span><\/p>\n \u00a0 <\/span>Hold It<\/span><\/p>\n Overhead Claps x 20 IC<\/span><\/p>\n \u00a0 \u00a0 \u00a0 \u00a0 <\/span>Hold It<\/span><\/p>\n Merkins x 15 OYO<\/span><\/p>\n Squats x 20 OYO<\/span><\/p>\n The Thang:<\/span><\/p>\n Gorilla Complex:<\/span><\/p>\n 8 Curls For Girls per Arm<\/span><\/p>\n (Should have inserted upright rows here, but I forgot my Weinke \u00a0Cobains)<\/p>\n 8 Skull Crushers<\/span><\/p>\n 8 Overhead Triceps Extensions<\/span><\/p>\n Run 8 Parking Spaces (roughly 80 feet) and return to coupon<\/span><\/p>\n Repeato 8 Times<\/span><\/p>\n (We may have done 9. Whoops)<\/p>\n Sleep Walkers 1 – 2 -3 (w\/ or w\/o Coupon)<\/span><\/p>\n 1 Squat, 2 Lunges (Each Leg = 1 Rep), 3 Calf Raises<\/span><\/p>\n Perform exercises, increasing from 1, 2, 3 to 2, 4, 6, etc. up to 10 lunges<\/span><\/p>\n (This one got confusing, but we got some leg work in either way)<\/p>\n Mosey to shelter so that Sour Mash\u2019s butt could stay dry (#Diva)<\/p>\n Grab Bag of Mary:<\/span><\/p>\n LBCs x 15 IC<\/span><\/p>\n Rosalita x 15 IC<\/span><\/p>\n Low Flutter x 15 IC<\/span><\/p>\n Low Dolly x 15 IC<\/span><\/p>\n Heels to Heaven x 10 IC<\/span><\/p>\n Fallen Angels x 15 IC (Arms\/Legs 6″ off ground – Like making a snow angel)<\/span><\/p>\n Body Destroyer<\/span><\/p>\n -Fin-<\/p>\n <\/p>\n NMM:<\/p>\n Good to be out there with such a good group today. The workout allowed for some talk between the pax. But in this day of social isolation (albeit expanding away from that) the social aspect was just as important as the physical.<\/p>\n QFail on not using cardboard to help explain the workout. I will know next time.<\/p>\n Two F3 Winston pax are peddling illegitimate booze, ask in the dark circles if you are interested in a. private one of a kind selection. Rumor has it that it will be delivered at night in a car with no lights.<\/p>\n APB our for Blue Light Special. Hope to see him out in the gloom soon. Also, reach out to those you haven\u2019t seen in a while. We are a community and a brotherhood.<\/p>\n We need to rename Plums<\/p>\n Peayer Requests:<\/p>\n Drama Queen\u2019s family<\/p>\n Those in Minneapolis that there may be peace soon<\/p>\n All of those impacted by Covid-19 and the life altering changes we have all had to deal with.<\/p>\n YHC took us out.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Back in March I was lined up to Q Distillery, and then the \u2018Roma happened and we started to do virtu-Q\u2019s \u00a0 I created this one as a virtual OYO workout, but I wanted to rehash it today with friends, because HIMs are better than Sad Clowns. Also, a lot of the WeFoCo guys got […]<\/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":[112,87,116],"tags":[],"class_list":["post-12214","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Katniss","date":"05\/28\/2020","pax":"Harden, Sour Mash, 60 Minutes, Gucci, Drama Queen (WD), Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12214","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=12214"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12214\/revisions"}],"predecessor-version":[{"id":12215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12214\/revisions\/12215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}