{"id":12815,"date":"2020-08-13T07:51:21","date_gmt":"2020-08-13T11:51:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12815"},"modified":"2020-08-13T07:51:21","modified_gmt":"2020-08-13T11:51:21","slug":"white-glove-service-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/white-glove-service-at-the-distillery\/","title":{"rendered":"White Glove Service at The Distillery"},"content":{"rendered":"<p>As Gucci begins his long farewell tour (departing ~ Sept 21), the boys of WeFoCo got together for a fun workout with good stores on a balmy Thursday morning.\u00a0 As always, the crew started with a Gucci warmup:<\/p>\n<ul>\n<li>1x lap of the parking lot<\/li>\n<li>15x Arm Swirly things forward &amp; back IC<\/li>\n<li>R&amp;L Arm Stretches<\/li>\n<li>15x Seal Claps IC<\/li>\n<li>15x Overhead Claps IC<\/li>\n<li>R&amp;L Overhead Arm Stretch<\/li>\n<li>15x High Jumpers IC<\/li>\n<li>R&amp;L Lunge Stretch<\/li>\n<li>15x bend &amp; reaches<\/li>\n<li>R&amp;L Calf Stretch<\/li>\n<li>15x squat benders<\/li>\n<li>R&amp;L Quad Stretch<\/li>\n<li>10x &#8216;New&#8217; Abe Pagoda IC (3x count on each leg &#8211; 5 per side)<\/li>\n<li>15x Bent Leg Body Twist IC<\/li>\n<li>15x Prone Row IC<\/li>\n<li>2x Seated Groin Stretches<\/li>\n<\/ul>\n<p>We then grabbed a block for Dora:<\/p>\n<ul>\n<li>100x overhead press<\/li>\n<li>200x curls for the girls<\/li>\n<li>300x bench presses<\/li>\n<\/ul>\n<p>After some good Dora, we did 25x side straddle hops on our own, to make it official.\u00a0 \u00a0Then it was time to return the blocks and hit Mary:<\/p>\n<ul>\n<li>15x American Hammer IC<\/li>\n<li>15x Penguin Crunch IC<\/li>\n<li>15x Low Dolly IC<\/li>\n<li>15x Alabama Prom Date IC<\/li>\n<li>11x LBC IC<\/li>\n<\/ul>\n<p>That did it!\u00a0 We then went into announcements, where there was only one&#8230;..SCHMEDFEST.\u00a0 The location may be moved to a farm in Davie County, due to social distancing regulations, which may be too far for WeFoCo, but we will announce it anyway.\u00a0 Stay posted for more.<\/p>\n<p>&nbsp;<\/p>\n<p>Prayer requests were for the aunt of Schneider and Mash, and for the general COVID situation.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks to all!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As Gucci begins his long farewell tour (departing ~ Sept 21), the boys of WeFoCo got together for a fun workout with good stores on a balmy Thursday morning.\u00a0 As always, the crew started with a Gucci warmup: 1x lap of the parking lot 15x Arm Swirly things forward &amp; back IC R&amp;L Arm Stretches [&hellip;]<\/p>\n","protected":false},"author":524,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,116],"tags":[],"class_list":["post-12815","post","type-post","status-publish","format-standard","hentry","category-the-distillery","category-wefoco"],"acf":{"q":"Gucci","date":"August 13, 2020","pax":"Sour Mash, Schneider, Katniss, 60 Minutes"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12815","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12815"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12815\/revisions"}],"predecessor-version":[{"id":12816,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12815\/revisions\/12816"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}