YHC has not Q’ed at The Distillery since the early spring, so was good to be there again even in the rain. Helps there is a shelter! 4 PAX made it out and were also pleased that we had a shelter. There was some discussion of how few PAX needed to show up before we go and get coffee instead. Or maybe it was the Q provides coffee,\u00a0who knows.<\/p>\n
Anyway here is how it went…<\/p>\n
Warmarama-SSH, IST, Sitting Stretch, Abe Vigoda, Hamstring Stretch and Whirlies<\/p>\n
Get a block, partner up for BOMBS.<\/p>\n
Partner 1 begins the stated exercise and Partner 2 runs to the selected location and returns, switch, etc. until the BOMBS are done.<\/p>\n
B<\/strong>lockees 50<\/p>\n O<\/strong>verhead Claps 100<\/p>\n M<\/strong>erkins 150<\/p>\n B<\/strong>ig Boy Situps 200<\/p>\n S<\/strong>quats 250<\/p>\n Next grab 2 bricks and do 20 OYO of the following exercises:<\/p>\n Curls and Alabama Prom Dates (while holding bricks over head)<\/p>\n Bench Press and ?? (some chatter from Mash during the APD’s was and still is distracting me!)<\/p>\n Bent over Rows and Greg Louganis\/Lat Pullover Sorta Combo<\/p>\n Bus Drivers and LBC’s (no bricks)<\/p>\n Repeato<\/p>\n Quick hold of People’s Chair while each PAX did 10 Jack Reachers.<\/p>\n Quicker round of Mary-only Mutton Crunches and we were done!<\/p>\n COT:<\/p>\n Prayers for Mash and Schneider’s mom, having biopsy soon.<\/p>\n YHC’s sister having another scan today, hopeful for positive report.<\/p>\n YHC took us out.<\/p>\n Mumble Chatter:<\/p>\n Mash mentioned something about having less than 3 at the workout makes it coffee in lieu of the workout or maybe it is just 60 minutes that provides coffee at the AO. It was mentioned more than once. Who knows.<\/p>\n Suede, supposedly making this AO his new go to AO, got after it. Only seen him at Purgatory but does solid work.<\/p>\n Schneider knows a lot about the AO, a lot! Strong work, he is always getting after it.<\/p>\n Strong partner work from my partner, Mash. \u00a0See his tweet, I think he was pleased with the workout, 1.25 miles and Blockees!!<\/p>\n Thanks for the keys 60 Minutes. Just in case the thing about the coffee is correct I left them at the Clemmons Starbucks. They open around 6 or so.<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC has not Q’ed at The Distillery since the early spring, so was good to be there again even in the rain. Helps there is a shelter! 4 PAX made it out and were also pleased that we had a shelter. There was some discussion of how few PAX needed to show up before we […]<\/p>\n","protected":false},"author":203,"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-13072","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Boomerang","date":"9\/17\/2020 (not 2021)","pax":"Sourmash, Schneider, Suede (WB) and Boomerang (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13072","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\/203"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13072"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13072\/revisions"}],"predecessor-version":[{"id":13084,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13072\/revisions\/13084"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}