{"id":15884,"date":"2021-05-13T09:11:09","date_gmt":"2021-05-13T13:11:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15884"},"modified":"2021-05-13T09:11:09","modified_gmt":"2021-05-13T13:11:09","slug":"distillery-dora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/distillery-dora\/","title":{"rendered":"Distillery Dora"},"content":{"rendered":"<p>Warm-O-Rama consisted of \u00a0shit like arm swirlies, Abe vigoda, SSH, and various stretches. \u00a0We don\u2019t stretch enough.<\/p>\n<p>The THANG was predictable for a Sour Mash Q&#8230;DORA!<\/p>\n<ul>\n<li>100 Pubic Wigs<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<p>and for shits and giggles, YHC added 400 air shoulder presses.<\/p>\n<p>Mosey to shelter and grab a cinder block<\/p>\n<ul>\n<li>Curls x 10 IC<\/li>\n<li>Overhead Press x 10 IC<\/li>\n<li>Skullcrushers x 10 IC<\/li>\n<\/ul>\n<p>Repeat-O but do x 5 IC<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Alabama Prom Dates<\/li>\n<li>Rosalita\u2019s<\/li>\n<li>Penguin Crunch<\/li>\n<li>Low Flutters<\/li>\n<li>Up Dawgs<\/li>\n<li>Juanita\u2019s<\/li>\n<li>Mutton Crunch<\/li>\n<li>Box Cutters<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>COT<\/p>\n<p>Announcements &#8211; Q school at Alcatraz this Saturday.<\/p>\n<p>Prayer Requests &#8211; Non spoken. \u00a0Harden took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama consisted of \u00a0shit like arm swirlies, Abe vigoda, SSH, and various stretches. \u00a0We don\u2019t stretch enough. The THANG was predictable for a Sour Mash Q&#8230;DORA! 100 Pubic Wigs 200 LBCs 300 Squats and for shits and giggles, YHC added 400 air shoulder presses. Mosey to shelter and grab a cinder block Curls x 10 [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-15884","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"5\/13\/21","pax":"Harden, Sea Man, Schneider, YHC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15884","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15884"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15884\/revisions"}],"predecessor-version":[{"id":15885,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15884\/revisions\/15885"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}