{"id":15049,"date":"2021-02-25T20:11:03","date_gmt":"2021-02-26T00:11:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15049"},"modified":"2021-04-28T20:43:23","modified_gmt":"2021-04-29T00:43:23","slug":"2-25-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/02\/2-25-at-the-distillery\/","title":{"rendered":"2-25 at The Distillery"},"content":{"rendered":"

Good to be back at the Distillery.\u00a0 YHC looks out on this AO from my office window, so I don’t often make the drive to post often enough. That should change. Good group, good place. It went like this, with the 45-degree temp:<\/p>\n

Warm-O-Rama\u00a0<\/strong><\/p>\n

Normal stuff, creative (read: poor) cadence at the Abes by YHC.\u00a0<\/span><\/p>\n

The Thang<\/strong><\/p>\n

Suicide drill, X 2, across the parking lot.<\/span><\/p>\n

The 2-25 Routine: Arms And Shoulders<\/p>\n

YHC loves a good date-themed routine. Easily inspired, I guess. 2 exercises, 25 seconds on for each, then 25 seconds rest. 10 seconds between exercises to get in position. So, 25 on, 10 in motion, 25 on, 25 rest. Repeat-O.<\/span><\/p>\n

    \n
  1. \n
      \n
    1. \n
        \n
      1. Merkin and Left arm raise plank<\/span><\/li>\n
      2. Merkin and Right arm raise plank<\/span><\/li>\n
      3. Overhead clap and mountain climber <\/span>(At this point 60 Minutes bemoaned the pending loss of ability to hug his children later in the day)<\/span><\/li>\n
      4. Overhead clap and Peter Parker<\/span><\/li>\n
      5. Parker Merkin and Night Clubs (<\/span>Lace dropped the Parker Merkins on us at Purgatory last week. They are terrible and I love them.)<\/span><\/li>\n
      6. Wide Merkins and Jack Reachers<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

         <\/p>\n

        Ok, shoulders and arms are smoked, let\u2019s mosey.<\/span><\/p>\n

        Suicide drill again, X 2<\/span><\/p>\n

        The 2-25 Routine: Abs<\/span><\/p>\n

        Same deal.\u00a0 Early Mary, as it were. On ya 6.\u00a0<\/span><\/p>\n

          \n
        1. \n
            \n
          1. \n
              \n
            1. LBC and penguin crunch<\/span><\/li>\n
            2. WW2 and Freddy\u00a0<\/span><\/li>\n
            3. Mutton right and mutton left\u00a0<\/span><\/li>\n
            4. Heels and low flutter\u00a0<\/span><\/li>\n
            5. Superman and Banana<\/span><\/li>\n
            6. Protractor (various called degrees)<\/span><\/li>\n
            7. Gasp Pump and American Hammer<\/span><\/li>\n
            8. Box Cutter and Rosalita<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

               <\/p>\n

              Suicide drill, X 2<\/span><\/p>\n

              The 2-25 Routine: Legs<\/span><\/p>\n

              Tabata portion is done.\u00a0<\/span>Moving on: OYO perform 2 lunges (one on each leg), 25 squats. Repeat-O X3 (4 total sets)<\/span><\/p>\n

              Suicide drill, X 2<\/span><\/p>\n

                \n
              1. The 2-2-5 Routine till called time<\/span>\n
                  \n
                1. Pax circle up. One performs routine, rest hold plank or Al Gore, pass it around.<\/span>\n
                    \n
                  1. 2 burpees, 2 monkey humpers, 5 seal claps<\/span><\/li>\n
                  2. 2 seal claps, 2 monkey humpers, 5 burpees<\/span><\/li>\n
                  3. 2 monkey numbers, 2 burpees, 5 monkey humpers<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                    …or something like that. The order may not be accurate but the vibe should be clear, dear reader. The monkey enjoyed it, the seal seemed satisfied and everyone liked the burpees.\u00a0<\/span><\/p>\n

                    Time!\u00a0 :15 seconds over. Sorry.\u00a0<\/span><\/p>\n

                     <\/p>\n

                    Announcements:<\/strong><\/p>\n

                    60 Minutes has Big Boys Breakfast Club Friday, launch from Tanglewood Dog park with an easy, out-and-back plan that accommodates walkers, runners, bikers, dog.0s. Got to say, a real benefit to such, speaking as a runner who gets himself stressed out over routes and Map My Run user interface problems. It\u2019s a way to go. Fist Bump Emjoi Here.<\/span><\/p>\n

                    Fill out your emergency contact info. Ask D-Day or Slackbot.<\/p>\n

                    Prayers:<\/strong><\/p>\n

                    60 ask for prayers for perspective and keeping a good one.<\/span><\/p>\n

                    Fener\u2019s wife\u2019s father had a fall and a broken hip, prayers for healing.<\/span><\/p>\n

                    YHC took us out.\u00a0\u00a0<\/span><\/p>\n

                    Enjoyed being with this group this morning. Thanks for the invite, 60.\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                    Good to be back at the Distillery.\u00a0 YHC looks out on this AO from my office window, so I don’t often make the drive to post often enough. That should change. Good group, good place. It went like this, with the 45-degree temp: Warm-O-Rama\u00a0 Normal stuff, creative (read: poor) cadence at the Abes by YHC.\u00a0 […]<\/p>\n","protected":false},"author":372,"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-15049","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Wobegon","date":"2-25-2021","pax":"Sea Man, Workbench, Drama Queen (WD), Schnider, Fender, 60 Minutes (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15049","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15049"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15049\/revisions"}],"predecessor-version":[{"id":15714,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15049\/revisions\/15714"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15049"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15049"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15049"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}