{"id":13419,"date":"2020-10-08T07:55:20","date_gmt":"2020-10-08T11:55:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13419"},"modified":"2020-10-08T08:01:42","modified_gmt":"2020-10-08T12:01:42","slug":"eddie-visits-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/eddie-visits-the-distillery\/","title":{"rendered":"Eddie Visits the Distillery"},"content":{"rendered":"<p>The Thang:<\/p>\n<p class=\"p2\"><span class=\"s2\">Grab a block and move to the parking.<span class=\"Apple-converted-space\">\u00a0 <\/span>The block would be your buddy for the entire workout. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Warm o Rama &#8211; the usual for @Goofy<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Four corners, break up into groups, and do the exercises on the cardboard at your station as follows.<span class=\"Apple-converted-space\">\u00a0 <\/span>First round do 10 reps, then increase by 10 each successive round.<span class=\"Apple-converted-space\">\u00a0 <\/span>Each circuit focuses on specific muscle groups to increase fatigue and build strength<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Corner 1 &#8211; cardio <\/span><\/p>\n<ul>\n<li class=\"p2\"><span class=\"s2\">Burpees<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Jump Squats<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Plank Jacks <\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">SSH<\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s2\">Corner 2 Back Bicep Abs<\/span><\/p>\n<ul>\n<li class=\"p2\"><span class=\"s2\">Curls<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Bent Rows<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Dead Lift<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">LBC<\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s2\">Corner 3 Chest, Tri, Shoulders<\/span><\/p>\n<ul>\n<li class=\"p2\"><span class=\"s2\">Merkins<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Skull Crushers<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">CDD<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">OH Press<\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s2\">Corner 4 &#8211; Legs<\/span><\/p>\n<ul>\n<li class=\"p2\"><span class=\"s2\">Squats with Block<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Lunges<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Calf Raises<\/span><\/li>\n<li class=\"p2\"><span class=\"s2\">Baryshnikovs <\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s2\">We got about 2.75 circuits in before stopping for about 2 minutes of Mary. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Mary: Time for one round of Mutton Crunches before Fin. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">COT:<span class=\"Apple-converted-space\">\u00a0 <\/span>YHC took us out with the prayers noted below and that we would be the men we are called to be in our lives. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Announcements\/Prayer Concerns:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><span class=\"s2\">@60 minutes lifted up his brother in law and family with the loss of their mother.<\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">YHC, my M and family are grateful for the Pax\u2019s prayers, support, outreach, during the loss of my M\u2019s Mom and Dad, who were also my children\u2019s Nana and Papa due to COVID in recent weeks. <\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">Praise for @Burlap\u2019s daughter successful surgery where her pacemaker was replaced. <\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">@Spicoli lifted up the power of music and those suffering cancer.<\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">@Spam has the Q at the Distillery next week. <\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s2\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><span class=\"s2\">The playlist was brought to you by Eddie VanHalen, who passed away this week.<span class=\"Apple-converted-space\">\u00a0 <\/span>His music is part of the soundtrack of my youth.<span class=\"Apple-converted-space\">\u00a0 <\/span>I know it was the second playlist tribute to Eddie this week, but those that doubled dipped are the lucky ones! <\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">Not sure about the other groups, but some great chatter in my group of four including @TR, @Sassy and @Bevo.<span class=\"Apple-converted-space\">\u00a0 <\/span>Any conversation that includes a discussion of Michael Keaton as Batman is time well spent.<\/span><\/li>\n<li>It was no coincidence that we finished when we did, if we had moved the next circuit, I would have to do more burpees!<\/li>\n<li class=\"li2\"><span class=\"s2\">There was some rumbling that the number of Pax at the Distillery was above average.<span class=\"Apple-converted-space\">\u00a0 <\/span>Tclaps to all that posted and came out to support. <\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">Finally, a shoutout to this community we are each part of called F3.<span class=\"Apple-converted-space\">\u00a0 <\/span>You care and you have shown up in so many ways over these past few weeks.<span class=\"Apple-converted-space\">\u00a0 <\/span>The power of your friendship and prayers were felt and were meaningful.<span class=\"Apple-converted-space\">\u00a0 <\/span>You are each great friends.<span class=\"Apple-converted-space\">\u00a0 <\/span>I am honored to be among you and to have led the workout this morning.<\/span><\/li>\n<li class=\"li2\"><span class=\"s2\">@60Minutes thanks for the opportunity, the keys to the AO are under the front door mat of the church. <\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The Thang: Grab a block and move to the parking.\u00a0 The block would be your buddy for the entire workout. Warm o Rama &#8211; the usual for @Goofy Four corners, break up into groups, and do the exercises on the cardboard at your station as follows.\u00a0 First round do 10 reps, then increase by 10 [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-13419","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Goofy","date":"10\/8\/2020","pax":"Turnover (Co-WB), Drama Queen, Spam-a-lot, 60 Minutes (Co-WB), SourMash Schneider, Fender, DDday, Root Canal (WD), Spicoli, Drip, Total Recall (Co-WB), Sassy, Bevo, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13419","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13419"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13419\/revisions"}],"predecessor-version":[{"id":13424,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13419\/revisions\/13424"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}