WarmoRama – typical SSH, ISP, ArmSwirls, Hamstring Stretch, and Calf Stretch<\/p>\n
The Thang<\/p>\n
YHC promised to try to keep pax out of the rain as much as possible. Distillery the perfect AO for this. Set up 2 pain stations under shelter and 2 other stations about 50-70yds across the parkinglot under the church drop off shelter. <\/p>\n
Statiion 1
\n10 Chest Press w\/block
\n20 Dips
\n30 Alt Lunges<\/p>\n
Station 2
\n10 Wide Mekins
\n20 OH Press w\/block
\n30 Monkey Humpers<\/p>\n
Station 3
\n10 Flys (on back with bricks)
\n20 curls w\/block
\n30 Step Ups<\/p>\n
Station 4
\n10 Merkins
\n20 BO Flys
\n30 Squats<\/p>\n
Run back and forth b\/w staions and do as many rounds as you can. All 3 exercises each station no change in reps. <\/p>\n
Group made it thru 3 solid rounds before moving on to some mary.<\/p>\n
Mary – we all shared in calling a exercise bc YHC was gased.<\/p>\n
Honorable Mention
\nWas great to have Bevo and Turnover head our way despite the long drive. I believe they’ll be back for this AO.
\nTurnover inhumanly forgot proper cadence during a freddy merc exercise (intentional ofcourse). The slow down and speed up tempo shredded our abs.
\nAlso learned a new ab exercise called ski legs or ski abs. Either way, be on the lookout for this one to appear in my Qs now.
\nMash and Schneider always loyal attendees for my Qs and appreciated the fellowship.<\/p>\n
Prayers for peace love and understanding. <\/p>\n","protected":false},"excerpt":{"rendered":"
WarmoRama – typical SSH, ISP, ArmSwirls, Hamstring Stretch, and Calf Stretch The Thang YHC promised to try to keep pax out of the rain as much as possible. Distillery the perfect AO for this. Set up 2 pain stations under shelter and 2 other stations about 50-70yds across the parkinglot under the church drop off […]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,116,84],"tags":[],"class_list":["post-12362","post","type-post","status-publish","format-standard","hentry","category-the-distillery","category-wefoco","category-wib"],"acf":{"q":"60 Minutes","date":"6-11-20","pax":"Sour Mash
\r\nSchneider
\r\nBevo
\r\nTurnover
\r\n60"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12362","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12362"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12362\/revisions"}],"predecessor-version":[{"id":12365,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12362\/revisions\/12365"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}