{"id":12428,"date":"2020-06-22T07:24:20","date_gmt":"2020-06-22T11:24:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12428"},"modified":"2020-06-22T07:24:20","modified_gmt":"2020-06-22T11:24:20","slug":"the-dad-bod","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/the-dad-bod\/","title":{"rendered":"The DAD BOD"},"content":{"rendered":"<p>The day after Father\u2019s Day requires that we all put in extra work on our Dad Bods! What followed was a tour of some of YHCs favorite spots at the Estate, with high reps of 6 exercises. It went a little something like&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copperhead Squats x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abe Vigoda x 8 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Complete the DAD BOD at each destination below, increasing total reps at each stop.(x 10,20,30,etc)<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>The DAD BOD<\/b><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><b>D<\/b><span style=\"font-weight: 400;\">erkin<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>A<\/b><span style=\"font-weight: 400;\">merican Hammer<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>D<\/b><span style=\"font-weight: 400;\">ips<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>B<\/b><span style=\"font-weight: 400;\">urpees<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>O<\/b><span style=\"font-weight: 400;\">verhead Claps<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>D<\/b><span style=\"font-weight: 400;\">ouble Count Lunge<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop 1) 10 reps @ Reynolda Museum<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop 2) 2 reps @ Garden Pergola<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop 3) 30 reps @ Shoppes Courtyard<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop 4) 40 reps @ Lower Shoppes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop 5) Bonus 20 reps @ The Bridge<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Togger whose wife is due with their second child on July 10!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for H.O.G.\u2019s son\u2019s finger to continue healing after surgery<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Schmedfest<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover Q at Flatline<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC Q at Bells &amp; Whistles for the first time in 2 years?<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">PAX got 120 reps of each exercise and ran just over a mile.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A tight knit group of 5 PAX today brought a lot of pleasant MC.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nice to get to know Tigger who is relatively new but has become quite the regular.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Speaking of newer PAX, we mentioned Snake Eyes who stepped up to Q three consecutive Distillery\u2019s (he has an option to give YHC one).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tigger then realized he and Snake Wyes were going to play golf together later this week &#8211; they go to the same church.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover, quick to catch onto patterns, mentioned he didn\u2019t like where things were heading after the first call of the second round\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drip basically said he doesn\u2019t like YHCs Qs because we end up doing too many reps of the same exercises. He said it all with a smile and it sounded really nice at the time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">H.O.G. asked what my obsession with Lunges is lately? It\u2019s simple: YHC is doesn\u2019t like them and wants to get better. Unlike Pullups and Bear Crawls which YHC legitimately enjoys (after years of hating). #ISI<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tigger then said he knows to expect Bear Crawls from YHC, but almost died from all of them at Litterbox\u2019s queue last week from them. #Memorable<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Turnover said he didn\u2019t like being \u201cso far behind\u201d at one point (he wasn\u2019t), to which YHC said it\u2019s not a race and to keep up the good form. He opted to combine OHClaps into his lunges to catch up. #Smart<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It was noticed that YHC kept moving to different spots during burpee\u2019s\u2026 it was a way to bring minor comfort and break up the monotony. Didn\u2019t help much.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">H.O.G. suggested we do a bonus 10 reps at the bridge after YHC said there wasn\u2019t enough time for a full 5th\u2026. YHC thought it was a good idea\u2026 so we did 20 reps!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A great way to start the day with these fine men. I appreciate the push they gave and the fellowship especially. Thanks for the opportunity to and for your Leadership as Site Q, H.O.G!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The day after Father\u2019s Day requires that we all put in extra work on our Dad Bods! What followed was a tour of some of YHCs favorite spots at the Estate, with high reps of 6 exercises. It went a little something like&#8230; &nbsp; Warm-o-rama\u00a0 SSH x 15 IC Copperhead Squats x 15 IC Abe [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[102],"class_list":["post-12428","post","type-post","status-publish","format-standard","hentry","category-the-estate","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"06\/22\/2020","pax":"Tigger, Turnover, H.O.G. (WB), Drip (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12428","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12428"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12428\/revisions"}],"predecessor-version":[{"id":12429,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12428\/revisions\/12429"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}