I feared I would be doing a solo Q, but I’m grateful for the 6 Brave Pax that got out of bed on this rainy morning, with temps just above freezing.\u00a0 As promised YHC stayed up late and changed the whole plan so we could stay under the shelter at the Distillery.\u00a0 We kept mostly dry, besides crossing through the rain and mud to select a water logged block.\u00a0 Even though we didn’t move far, or do any running, all of us ended up out of breath.\u00a0 Everyone agreed it was a good beatdown, and where glad they made it out despite the weather.<\/p>\n
Warmup : <\/strong>SSH, Abe Vigoda, Whirly with Clap, Michael Phelps.\u00a0 Run to get our blocks.<\/p>\n The Thang:<\/strong> 6 rounds of 6 exercises, one minute for each exercise – As Many Reps As Possible<\/strong>.\u00a0 We used SSH as an active recovery to finish out each round.<\/p>\n Round 1 <\/strong><\/p>\n 1. Merkins Round 2\u00a0<\/strong><\/p>\n 1. Burpees Round 3\u00a0<\/strong><\/p>\n 1. Carolina Dry Docks Round 4<\/strong><\/p>\n 1. Merkin \u2013 Bear Craw Over Block Round 5\u00a0<\/strong><\/p>\n 1. Burpee \u2013 Jump Over Block Round 6<\/strong><\/p>\n 1. Over Head Press Return Blocks<\/p>\n In honor of his 40th Birthday Huckleberry lead us in Huck’s 3 Merkins to finish out our time.<\/p>\n Announcements<\/b>:\u00a0<\/strong>Blood Dive 2\/19<\/p>\n Prayers:<\/strong> Prayers for Schneider and his family for his Brother-in-laws passing.\u00a0 Prayers for Van Pelt and his family for his Moms passing.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" I feared I would be doing a solo Q, but I’m grateful for the 6 Brave Pax that got out of bed on this rainy morning, with temps just above freezing.\u00a0 As promised YHC stayed up late and changed the whole plan so we could stay under the shelter at the Distillery.\u00a0 We kept mostly […]<\/p>\n","protected":false},"author":610,"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-18671","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Workbench","date":"02\/03\/22","pax":"Adobe, Cruiser, Sea-Man, Offsides, Huckleberry, Workbench "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18671","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18671"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18671\/revisions"}],"predecessor-version":[{"id":18673,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18671\/revisions\/18673"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n2. Gas Pumps
\n3. Bonnie Blairs
\n4. Dips
\n5. LBC
\n6. SSH<\/p>\n
\n2. American Hammer
\n3. One Leg Step Ups \u2013 Switch half way
\n4. Curls
\n5. Heels to Heaven
\n6. SSH<\/p>\n
\n2. Dying Cock Roach
\n3. Squats with Block
\n4. Skull Crusher
\n5. Penguin Crunch
\n6. SSH<\/p>\n
\n2. Alabama Prom Date
\n3. Squats with Block
\n4. Dips
\n5. WWII
\n6. SSH<\/p>\n
\n2. Low Flutter
\n3. Jump Squat
\n4. Over Head Press
\n5. Box Cutter
\n6. SSH<\/p>\n
\n2. LBC
\n3. Squats with Block
\n4. Curls
\n5. Plank Jack
\n6. SSH<\/p>\n