{"id":13006,"date":"2020-09-10T18:32:48","date_gmt":"2020-09-10T22:32:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13006"},"modified":"2020-09-10T18:32:48","modified_gmt":"2020-09-10T22:32:48","slug":"sprint-work-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/sprint-work-at-the-distillery\/","title":{"rendered":"Sprint Work at The Distillery"},"content":{"rendered":"<p>On and Off drizzle this morning, so we kept most of the workout under the shelter. PAX worked hard, focused on mobility with a nice mix of dynamic moves.<\/p>\n<p>Warm-a-Rama<br \/>\nShoulder mobes<br \/>\nSeal Clap<br \/>\nISW<br \/>\nCH Squats , 6-count<br \/>\nUnder the wire<br \/>\nPendulum lunge<br \/>\nSide2side plank (w\/merkin)<br \/>\nMonkey humpers<br \/>\nHR merkin<br \/>\nSSH<br \/>\nBurpees<\/p>\n<p>Bear Crawl<br \/>\nAST x 10<br \/>\nBear Crawl back<br \/>\nAST x 10<\/p>\n<p>Duck Walk<br \/>\nSquat Jump x 10<br \/>\nDuck Walk back<br \/>\nSquat Jump x 10<\/p>\n<p>Bunny hop<br \/>\nHR Hand Clap Merkin x 10<br \/>\nBunny hop back<br \/>\nHR Hand Clap Merkin x 10<\/p>\n<p>Lizard walk<br \/>\nBobby Hurley x 10<br \/>\nLizard walk back<br \/>\nBobby Hurley x 10<\/p>\n<p>Upright Crab walk<br \/>\nJiminy Cricket (10 OYO)<br \/>\nUpright Crab walk back<br \/>\nJiminy Cricket (10 OYO)<\/p>\n<p>BROGA! moves<br \/>\nPlank-Seal-Pike between each side\/pose:<br \/>\nWarrior 1<br \/>\nWarrior 1 to Runner\u2019s stretch<br \/>\nWarrior 3 to Stability deadlift w\/ knee raise<\/p>\n<p>Corner2Corner Mary:<br \/>\nBox Cutter<br \/>\nLBC<br \/>\nProtractor<\/p>\n<p>NMM<\/p>\n<p>Not much mumblechatter, although the animal movements are always a #CrowdPleaser<\/p>\n<p>Also, calling for a Mosey away from launch 40 minutes into the beatdown was not well received. Running corner to corner sprints between Mary exercises was even less popular.<\/p>\n<p>2 PAX for an pre-launch EC run.<\/p>\n<p>Prayer Request<\/p>\n<p>YHC&#8217;s mother is having surgery<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On and Off drizzle this morning, so we kept most of the workout under the shelter. PAX worked hard, focused on mobility with a nice mix of dynamic moves. Warm-a-Rama Shoulder mobes Seal Clap ISW CH Squats , 6-count Under the wire Pendulum lunge Side2side plank (w\/merkin) Monkey humpers HR merkin SSH Burpees Bear Crawl [&hellip;]<\/p>\n","protected":false},"author":176,"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-13006","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drano","date":"09\/10\/2020","pax":"Schneider, SourMash, Suede (WB), 60 Minutes, Drano (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13006","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13006"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13006\/revisions"}],"predecessor-version":[{"id":13008,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13006\/revisions\/13008"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}