{"id":14434,"date":"2021-01-07T15:29:30","date_gmt":"2021-01-07T19:29:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14434"},"modified":"2021-01-07T15:29:30","modified_gmt":"2021-01-07T19:29:30","slug":"in-the-20s","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/in-the-20s\/","title":{"rendered":"In the 20&#8217;s"},"content":{"rendered":"<p>YHC is just now getting his flu shot (I know I&#8217;m late in the season) and woke up with a shoulder that felt like it took a few good licks from a baseball bat.\u00a0 Additionally, temperatures decided to dip well below freezing.\u00a0 For YHC, it was one of those days you have to tell the inner dialogue to shut up and move over because you don&#8217;t have time for their crap.\u00a0 That&#8217;s what I did, and, to my good fortune, I had 4 additional PAX to join in on the defeat of those internal demons.\u00a0 Here&#8217;s how we destroyed them:<\/p>\n<p><strong>Warm-o-rama:<\/strong><\/p>\n<ul>\n<li>Some Broga (lots of strain and grunts)<\/li>\n<li>SSH x 50 ic<\/li>\n<\/ul>\n<p><strong>The Workout:<\/strong><\/p>\n<ul>\n<li>Run 1\/4 mile<\/li>\n<li>Burpees x 25 oyo<\/li>\n<li>Run 1\/4 mile<\/li>\n<li>Squats x 50 oyo<\/li>\n<li>Run 1\/4 mile<\/li>\n<li>Bonnie Blairs (each leg) x 50 oyo<\/li>\n<li>Run 1\/4 mile<\/li>\n<li>Merkins x 50 oyo<\/li>\n<li>Run to shelter<\/li>\n<li>Dips x 50 ic<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>LBC x 50 ic<\/li>\n<li>Mutton Crunch Both Ways x 50 ic<\/li>\n<li>American Hammer x 50 ic<\/li>\n<li>Low Flutter x 50 ic<\/li>\n<li>Heels to Heaven x 50 ic<\/li>\n<li>Burpees x 25 oyo<\/li>\n<li>Alabama Prom Date x 50 ic<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Watch out for weather tomorrow.\u00a0 Be safe and use good judgement.<\/li>\n<li>It is apparent as well that ab exercises are an excellent laxative for many of the PAX, it may be the case that 60 Minutes left a stain or two behind for good measure.<\/li>\n<li>No announcements beyond this.\u00a0 YHC took us out.<\/li>\n<\/ul>\n<p>Thanks for the opportunity 60.\u00a0 Keys got blown away with your last tootba solo.\u00a0 Good luck finding them.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is just now getting his flu shot (I know I&#8217;m late in the season) and woke up with a shoulder that felt like it took a few good licks from a baseball bat.\u00a0 Additionally, temperatures decided to dip well below freezing.\u00a0 For YHC, it was one of those days you have to tell the [&hellip;]<\/p>\n","protected":false},"author":531,"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-14434","post","type-post","status-publish","format-standard","hentry","category-the-distillery","category-wefoco"],"acf":{"q":"Fender","date":"1\/7\/2021","pax":"Whaler, Schneider, 60 Minutes, Hardin, Fender"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14434","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\/531"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14434"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14434\/revisions"}],"predecessor-version":[{"id":14435,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14434\/revisions\/14435"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}