{"id":13907,"date":"2020-11-25T22:59:35","date_gmt":"2020-11-26T02:59:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13907"},"modified":"2020-11-25T22:59:35","modified_gmt":"2020-11-26T02:59:35","slug":"grinding-to-perfection","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/grinding-to-perfection\/","title":{"rendered":"Grinding to Perfection"},"content":{"rendered":"

PAX: Interference, Winklevoss, Lace, Manscape, Starfish, Total Recall, Closer, Zuckerberg, Organ Grinder, Bluto, Tigger<\/p>\n

A perfect dozen converged on the GBF clubhouse and this is how it went down.<\/div>\n
<\/div>\n
Warm-O-Rama<\/div>\n
<\/div>\n
SSH x 20 IC<\/div>\n
2 Burpees OYO<\/div>\n
IST x ish<\/div>\n
8 Burpees OYO<\/div>\n
Copperhead squats x 15 IC<\/div>\n
4 Burpees OYO<\/div>\n
Whirly’s with the clap x 10 IC<\/div>\n
6 Burpees OYO<\/div>\n
Abe Vigodas x 5 IC<\/div>\n
<\/div>\n
The Thang.\u00a0 We separated into groups of 3 for 3-man-grinders.\u00a0 After some brief instructions we got to work.\u00a0 1 pax started at the kettlebell station and another on the tennis courts for body weight work with a runner in between.<\/div>\n
<\/div>\n
KB Station<\/div>\n
1. KB Swings<\/div>\n
2. Reverse Lunges (w or w\/o KB)<\/div>\n
3.Overhead Press<\/div>\n
4. Curls<\/div>\n
5. Goblet Squats<\/div>\n
6. Row<\/div>\n
7. Plank Drag<\/div>\n
8. Squat Thruster<\/div>\n
9. Skull Crusher<\/div>\n
10. American Hammer<\/div>\n
<\/div>\n
Body Weight Station<\/div>\n
1. Burpees<\/div>\n
2. Merkins<\/div>\n
3. LBCs<\/div>\n
4. Plank Jacks<\/div>\n
5. Carolina Dry Docks<\/div>\n
6. Mountain Climbers<\/div>\n
7. Copperhead Squats<\/div>\n
8. Heels to Heaven<\/div>\n
9. Plank<\/div>\n
10. Freddie Mercs<\/div>\n
<\/div>\n
FIN<\/div>\n
<\/div>\n
COT<\/div>\n
Prayer requests – continue to pray for $5 as he battles his health issues.\u00a0 Pray for his doctors and his family.<\/div>\n
YHC took us out praying for $5, thanking the Lord for a safe place to workout and pray for those that don’t have a safe place.\u00a0 Also prayed for safety and wisdom of all those travels<\/div>\n
<\/div>\n
Announcements<\/div>\n
1. Turkey Day workouts – Distillery at 0530 or Speas at 0700<\/div>\n
2. Outhouse and Estate will merge into Iron Throne starting first monday in January at Sherwood Elementary<\/div>\n
3. GreeNest – many opportunities for service.\u00a0 Current need is XL Twin bedsheets<\/div>\n
4. OG\/Tractors will launch at 0700 on Friday<\/div>\n
<\/div>\n
NMM<\/div>\n
1. YHC had near perfect cadence until IST.\u00a0 No excuses, just a plain disaster.\u00a0 The Pax was less than kind so they were punished with 8 Burpees.<\/div>\n
2. YHC didn’t want anyone to feel like they did not get a sufficient workout this am. With grinders the PAX can perform AMRAP so they only have themselves to blame.\u00a0 Except they can blame me for the cadence issue and for making the run too long.\u00a0 But if they complain then they will just get to do more burpees.<\/div>\n
3. YHC did not realize how long it would take to run around the clubhouse and back so the first few grinders were a little long.\u00a0 I take no\u00a0responsibility.\u00a0 The pax merely ran too slow.\u00a0 Therefore I shortened the run out of sympathy.\u00a0 I guess that thought 65 KB swings was too many.<\/div>\n
4. For the last third YHC shortened the run even more and we were able to finish all 20 exercises with 15 seconds to spare.<\/div>\n
5. The music de jour was Led Zepplin.\u00a0 I think we made it through 8-9 songs but they all sound the same so it might have just been one song on repeat.<\/div>\n","protected":false},"excerpt":{"rendered":"

PAX: Interference, Winklevoss, Lace, Manscape, Starfish, Total Recall, Closer, Zuckerberg, Organ Grinder, Bluto, Tigger A perfect dozen converged on the GBF clubhouse and this is how it went down. Warm-O-Rama SSH x 20 IC 2 Burpees OYO IST x ish 8 Burpees OYO Copperhead squats x 15 IC 4 Burpees OYO Whirly’s with the clap […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-13907","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"BALCO","date":"11\/25\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13907","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13907"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13907\/revisions"}],"predecessor-version":[{"id":13909,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13907\/revisions\/13909"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}