{"id":21569,"date":"2023-03-20T21:13:30","date_gmt":"2023-03-21T01:13:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21569"},"modified":"2023-03-20T21:13:30","modified_gmt":"2023-03-21T01:13:30","slug":"pre-st-pattys-day-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/pre-st-pattys-day-beatdown\/","title":{"rendered":"Pre-St. Pattys Day Beatdown"},"content":{"rendered":"

Holy slack, I have been slack about finally getting around to posting the BackBlast. @Madoff, #Cobains. But, better late than never, right?<\/p>\n

Twas the morning before St. Patty’s Day, and all through the #Distillery. 8 merry lads ( PAX ) were stirring, eager for the #DRP…..or is it supposed to be green for any St. Patricks related workouts? Not sure – need to phone a friend on that one.<\/p>\n

Oh well, let the games begin.<\/p>\n

( Disclaimer: With such a short time to plan this beatdown, SOME <\/em>portions of this workout came from the brothers in F3 Indianapolis. Be advised. )<\/p>\n

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

The boys at F3 Indy had some really hilarious “Limericks” to accompany each part of the workout, but since @Sea-Man’s son Triple Play was here, I decided to curb them until after the workout. ( See images below ).<\/p>\n

Started with:
\nIrish Jig – ( SSH )<\/p>\n

Shamrock Pickers – IC ( Whirly w. Clap )<\/p>\n

Dublin Dums – IC ( Al Gore w. Jack Reachers x20 )<\/p>\n

“McVagodas” – IC<\/p>\n

 <\/p>\n

The THANG:<\/strong><\/p>\n

Round 1: Irish Car BOMBS ( Ole McDora )<\/p>\n

Partner Up. Partner 1 exercises, Partner 2 runs the parking lot.<\/p>\n

50 Up-Downs<\/p>\n

100 O’Dips – Curb<\/p>\n

150 McMerkins<\/p>\n

150 Big Danny Boy Sit-Ups<\/p>\n

150 St. Squats<\/p>\n

 <\/p>\n

Round 2: 4 Leaf Clover Corners<\/p>\n

Start at any corner you want ( Very Democratic ). Do the exercise listed at each corner, then you must Red Bearded<\/em> Bear Crawl to the next corner. Do the next exercise, and then Lung Walk to the next corner. Complete all corners and await further instructions.<\/p>\n

Corner 1: 25 Shoulder Taps<\/p>\n

Corner 2: 25 Plank Jacks<\/p>\n

Corner 3: 25 American Hammers<\/p>\n

Corner 4: 25 Monkey Humpers<\/p>\n

 <\/p>\n

TIME – No Marcy Mary this morning, we had a special treat the Q brought ( Keeping in Tradition from last year. ) Coffee and Doughnuts for all. Stupid Krispy Kreme didn’t have the green ones the night before when I went to pick them up. I thought this was a little fishy on the Kremes part. Stupid rules.<\/p>\n

Count off, and COT:<\/p>\n

I took us out. Prayers for Eye Candys daughter and 60 Minutes co-workers family.<\/p>\n

It was an honor as always gents. Thank you for the opportunity to Q and for the push. It was a mild-ish beatdown, but effective and always fun to be with my #WeFoCo brothers.
\nPeace.<\/p>\n

Adobe, out.<\/p>\n

\"\" \u00a0 \"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Holy slack, I have been slack about finally getting around to posting the BackBlast. @Madoff, #Cobains. But, better late than never, right? Twas the morning before St. Patty’s Day, and all through the #Distillery. 8 merry lads ( PAX ) were stirring, eager for the #DRP…..or is it supposed to be green for any St. […]<\/p>\n","protected":false},"author":624,"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-21569","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Adobe","date":"3-16-23","pax":"Sea-Man, Triple Play, Sour Mash, Eye Candy, f3schneider, 60 Minutes, cruiser, Adobe ( Q )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21569","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21569"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21569\/revisions"}],"predecessor-version":[{"id":21581,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21569\/revisions\/21581"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}