{"id":16328,"date":"2021-06-17T22:17:30","date_gmt":"2021-06-18T02:17:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16328"},"modified":"2021-06-17T22:17:30","modified_gmt":"2021-06-18T02:17:30","slug":"runners-at-the-corners","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/runners-at-the-corners\/","title":{"rendered":"Runners at the corners"},"content":{"rendered":"<p>10 PAX gathered for a cool morning beat down in #wefoco with a rookie Q.<\/p>\n<p>Warmarama<\/p>\n<ul>\n<li>Side straddle hops x 22<\/li>\n<li>Abe Vigodas x 5<\/li>\n<li>Arm Swirly things x 12<\/li>\n<li>Reverse arm swirly things x 12<\/li>\n<li>Moraccan night clubs x 12<\/li>\n<li>Overhead claps x 12<\/li>\n<li>T-claps x 12<\/li>\n<li>Michael Phelps x 12<\/li>\n<li>Imperial storm troopers<\/li>\n<\/ul>\n<p>The Thang (inspired by 60 Minutes from a morning him and I were the only people who made the distillery and we didn&#8217;t have a Q so we improvised):<\/p>\n<p>Mosey to first corner (0.25 miles)<\/p>\n<ul>\n<li>Hand release Merkins 30 seconds AMRAP<\/li>\n<li>Peter Parkers 30 seconds AMRAP<\/li>\n<\/ul>\n<p>Mosey to 2nd corner (0.25 miles)<\/p>\n<ul>\n<li>Squats 30 seconds AMRAP<\/li>\n<li>Quick feet (Rocky Balboas or River dance) 30 seconds AMRAP<\/li>\n<\/ul>\n<p>Mosey to 3rd corner (0.25 miles)<\/p>\n<ul>\n<li>Burpees 30 seconds AMRAP<\/li>\n<li>Lunges 30 seconds AMRAP<\/li>\n<\/ul>\n<p>Mosey to 4th corner (0.25 miles)<\/p>\n<ul>\n<li>Freddie mercs 30 seconds AMRAP<\/li>\n<li>Mountain climbers 30 seconds AMRAP<\/li>\n<\/ul>\n<p>Repeat above<\/p>\n<p>Gather back in parking lot after completing 2 rounds for a total of 2 miles with pain stations at each corner.<\/p>\n<p>Bear crawl across parking lot completing a merkin at each white parking line (inspired by Van Goh)<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Low flutters x 12<\/li>\n<li>Low dolly&#8217;s x 12<\/li>\n<li>Mutton crunch left leg x 12<\/li>\n<li>Mutton crunch right leg x 12<\/li>\n<li>Merkins x 5<\/li>\n<li>Plank and hold half way<\/li>\n<li>Plank and hold 3\/4 way<\/li>\n<li>Body destroyers<\/li>\n<\/ul>\n<p>Rust Bucket led the moseys with me and often in front of me continuing to show why he deserves &#8220;respect&#8221; during name-o-roma.<\/p>\n<p>Snake Eyes kept his promise to post and ran a food clip on the moseys and provided conversation too.<\/p>\n<p>DQ was impressive as always, his recent D-Day Q also had me thinking about how to maximize AO, always a pleasure working alongside DQ.<\/p>\n<p>60 Minutes inspired the workout, we were the only ones at the distillery a couple months back and we had no Q so we ran the corners and did a similar workout. 60 Minutes also told me about F3 Winston Salem and brought me to the first local workout. Solid work and finished strong following a pre-workout run.<\/p>\n<p>Crash attended as promised via his HC and on top did a 2 mile pre run concerned I might not bring enough..lol. Needless to say he got his running in for the day and was strong throughout.<\/p>\n<p>Ziggy Stardust made the longer trip in and was a pleasure to have alongside the Distillery regulars, very supportive of the VQ and worked hard all the way to the end.<\/p>\n<p>Subfloor was another newbie to The Distillery and brought solid work.<\/p>\n<p>Harden also attended the pre-run and was heard grumbling about the continued moseys but he killed it and finished with well over 4 miles for the morning.<\/p>\n<p>Flopper, YHCs 2.0, was almost left at home as he took 3 shakings to wake up. He did finally run out to the car and made it. He worked hard along with all.<\/p>\n<p>Announcements: Greenest this Saturday always need men and trucks.<\/p>\n<p>Prayer requests: For the victims of the recent shootings and continued prayers for the Perry family.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Sea-Man<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 PAX gathered for a cool morning beat down in #wefoco with a rookie Q. Warmarama Side straddle hops x 22 Abe Vigodas x 5 Arm Swirly things x 12 Reverse arm swirly things x 12 Moraccan night clubs x 12 Overhead claps x 12 T-claps x 12 Michael Phelps x 12 Imperial storm troopers [&hellip;]<\/p>\n","protected":false},"author":603,"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-16328","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Sea-Man","date":"6\/17\/21","pax":"Rust Bucket, Harden, Snake Eyes, 60 Minutes, Drama Queen, Crash, Ziggy Stardust, Flopper, Subfloor, Sea-Man"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16328","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16328"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16328\/revisions"}],"predecessor-version":[{"id":16329,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16328\/revisions\/16329"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}