{"id":15810,"date":"2021-05-06T10:12:19","date_gmt":"2021-05-06T14:12:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15810"},"modified":"2021-05-06T10:12:19","modified_gmt":"2021-05-06T14:12:19","slug":"ascending-the-pyramid-but-not-descending-it-the-distillery-5-6-2021","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/ascending-the-pyramid-but-not-descending-it-the-distillery-5-6-2021\/","title":{"rendered":"Ascending the Pyramid, but not descending it.  The Distillery 5.6.2021"},"content":{"rendered":"<p>YHC surprisingly keeps getting invited to Q at the Distillery. 60 Minutes must really be strapped for filling the slots&#8230;message him to sign up! I&#8217;ve been determined to make every time I Q out there to really get my money&#8217;s worth and use the available blocks for utter bodily destruction, and that was the plan yet again today.<\/p>\n<p>I put out a call on the #wefoco channel for HCs and knew there would be at least 3 to join me (s\/o Sea Man, 60, and Crash!), and was pleasantly surprised to see 3 more join our ranks. We all suffered through the suck together.<\/p>\n<p>WoR: Abes, Whirlies, Standing leg stretches, SSHs, Imperial Walkers, Jack Reachers, and Michael Phelps all x10 IC<\/p>\n<p>The Thang: The goal was to completely finish 9 rounds of a pyramid&#8230;climb it all the way up and all the way back down. We got through 7.<\/p>\n<p>5 exercises were on a weinke:<\/p>\n<ul>\n<li>A. 10 Blockees<\/li>\n<li>B. 20 Squat Thrusters<\/li>\n<li>C. 30 Skull Crushers<\/li>\n<li>D. 40 Curls<\/li>\n<li>E. 50 WWIIs<\/li>\n<\/ul>\n<p>9 rounds of work were also scribed on the weinke. Each round consisted of a set of exercises and a number of runs the length of the parking lot:<\/p>\n<ul>\n<li><span style=\"font-weight: 400\">rd 1: A, run 1 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 2: A + B, run 2 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 3: A + B + C, run 3 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 4: A + B + C + D, run 4PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 5: A + B + C + D + E, run 5 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 6: B + C + D + E, run 4 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\">rd 7: C + D + E, run 3 PL<\/span><\/li>\n<li><span style=\"font-weight: 400\"><del datetime=\"2021-05-06T13:47:01+00:00\">rd 8: D +E, run 2 PL<\/del><\/span><\/li>\n<li><span style=\"font-weight: 400\"><del datetime=\"2021-05-06T13:47:01+00:00\">rd 9: E, run 1 PL<\/del><\/span><\/li>\n<\/ul>\n<p>After the second round a necessary Omaha was called to reduce the load on the shoulders &#8211; squat thrusters became goblet squats.<\/p>\n<p>All told &#8211; 50 blockees, 100 squats, 150 skull crushers, 160 curls, and 150 WWIIs<\/p>\n<p>Schneider revealed that his Cinco de Mayo dinner at Kickback Jack&#8217;s was not agreeing with him this morning and that he&#8217;d &#8220;try and keep his cheeks clinched&#8221; for the whole workout. He had to leave at 0603 to take care of it.<\/p>\n<p>Sea Man put in the work right next to me all morning without complaint, and I overheard him &amp; 60 make plans for BBBC tomorrow. Awesome stuff<\/p>\n<p>Speaking of 60, he neglected his site Q duties by 1) allowing me to Q and 2) not providing music for everyone. That&#8217;s the site Q&#8217;s job, right?<\/p>\n<p>Crash is joining the elite ranks of silent assassins alongside Mutton &amp; Wobegon &#8211; dude just gets after it every time I see him<\/p>\n<p>Harden pushed the pace most of the morning, probably because Sour Mash wasn&#8217;t there to distract him with bourbon chatter. Missed you, Mash<\/p>\n<p>Sassy is a stud. Nuff said.<\/p>\n<p>Announcements &#8211; BBBC tomorrow launches from the old Charlie Foxtrot lot.<\/p>\n<p>No Prayers, YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC surprisingly keeps getting invited to Q at the Distillery. 60 Minutes must really be strapped for filling the slots&#8230;message him to sign up! I&#8217;ve been determined to make every time I Q out there to really get my money&#8217;s worth and use the available blocks for utter bodily destruction, and that was the plan [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-15810","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Burns ","date":"5.6.2021","pax":"60 Minutes, Harden, Sea Man, Crash, Schneider, Sassy, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15810","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15810"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15810\/revisions"}],"predecessor-version":[{"id":15811,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15810\/revisions\/15811"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15810"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15810"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15810"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}