5 PAX including a soon-to-be Villager met for a not totally put together workout from YHC. Temps were warm, rain held off (minus a little mist), and off we went into the warmup after getting to know Hooker, who is moving to #WeFoCo from F3 Knoxville.<\/p>\n
Warm-O-Rama
\nHillbilly x15 IC
\nAbe Vigoda x10 IC
\nPeter Parkers x10 IC
\nISTs x15 IC
\nWhirly w\/ Clap x10 IC
\nBat Wings
\n– Seal Claps
\n– Arm Swirlys (F)
\n– Overhead Claps
\n– Arm Swirlys (B)<\/p>\n
The Thang
\nWith the mist, YHC decided to flip flop the workout and start in the shelter with blocks. Each PAX grabbed their own block and did the following x2:<\/p>\n
OH Press x10 IC
\nCurls x10 IC
\nBent Over Rows x10 IC (or Rose, if you\u2019re Sour Mash, and then some talk about that show called the Bachelor started up\u2026.)
\nSkull Crushers x10 IC
\nBench Press x10 IC<\/p>\n
Since the upper body was the focal point of the blocks, YHC Omaha\u2019ed on a self-guided Dora and decided against merkins. Self-guided meaning that each PAX did their own Dora by doing 25 reps on one end of the parking lot and moseyed to the other side to do 25 more reps until reaching the specified amount.<\/p>\n
100 ISTs
\n150 Squats
\n250 LBCs (50 reps each way)<\/p>\n
Mary
\nHeels to Heaven x10 IC
\nLow Dolly x10 IC
\nMutton Crunch x15 IC
\nPenguin Crunch x20 IC
\nLow Flutter x10 IC (courtesy of Hooker)<\/p>\n
NMM
\nLike YHC mentioned above, the weather felt great this morning. It is always good to lead the men at The Distillery. We toured the premises in style and I think the PAX enjoyed their self-guided tour of things. We did have a dog barking at us from someone\u2019s car at a nearby intersection with a furious bark to it\u2026no PAX were harmed however.<\/p>\n
Schneider was missing this morning and 60 Minutes was on that Spicoli & Zuckerberg time as he pulled in closer to 5:40 as opposed to 5:30\u2026better late than never, right?<\/p>\n
Harden and Sour Mash stuck close together for most of the workout. It\u2019s like those guys have partnered up for business ventures or something, hmm\u2026.<\/p>\n
Hooker told us of his impending move and how he got his name via his position in playing rugby. Apparently, he and G-String of F3 Knoxville used to get together quite a bit, but we\u2019ll just leave that one alone for now\u2026Hooker is married with a 3 month old and will be transitioning the family to Clemmons soon. It sounds like the next few weeks will be full of travel with this transition. Hooker is also a proud sponsor of Slack, which will make Van Gogh very, very happy.<\/p>\n
Prayer Requests\/Announcements
\nOur world on multiple fronts.<\/p>\n
Nothing else spoken, but YHC\u2019s good friend is battling leukemia currently. YHC hasn\u2019t received much of an update, but has received various texts from him in group chats.<\/p>\n
Shmedfest is upcoming with I think 24 hours of workouts.<\/p>\n
Convergence is likely for July 4th, stay tuned to the Twitterverse for details.<\/p>\n
60, the keys were lost in the barrel that Sour Mash and Harden have cracked open on behalf of Rickhouse Ramblings. Good luck finding it!<\/p>\n","protected":false},"excerpt":{"rendered":"
5 PAX including a soon-to-be Villager met for a not totally put together workout from YHC. Temps were warm, rain held off (minus a little mist), and off we went into the warmup after getting to know Hooker, who is moving to #WeFoCo from F3 Knoxville. Warm-O-Rama Hillbilly x15 IC Abe Vigoda x10 IC Peter […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12413","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Sassy","date":"06\/18\/2020","pax":"Sour Mash, Harden, 60 Minutes, Hooker, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12413","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12413"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12413\/revisions"}],"predecessor-version":[{"id":12415,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12413\/revisions\/12415"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}