{"id":21762,"date":"2023-04-13T10:00:11","date_gmt":"2023-04-13T14:00:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21762"},"modified":"2023-04-13T10:00:11","modified_gmt":"2023-04-13T14:00:11","slug":"distillery-4-13","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/04\/distillery-4-13\/","title":{"rendered":"Distillery 4.13"},"content":{"rendered":"

60 & Schneider got a 2 mile + change EC run in and rolled up as I pulled in the parking lot. Madoff & Sour Mash joined up and we got the beatdown rolling<\/p>\n

WoR – SSH, Abe Vs, Whirlies, ISTs, Arm Swirlies forward, OH Claps, Arm Swirlies backward, Michael Phelps<\/p>\n

The thang – grab a block and head to the middle of the parking lot.<\/p>\n

The middle of the parking lot is our central base for the beatdown, with 4 stations around the edge of the parking lot. Return to the middle after each station, and always perform Curls, Bent over rows, and Chest press at the middle.<\/p>\n

Station 1 – far end by the shed. Merkins, abs<\/p>\n

Station 2 – shelter. Dips, abs<\/p>\n

Station 3 – drive thru. Carolina dry docks, abs<\/p>\n

Station 4 – edge of lot by 158. Toe touch planks, abs.<\/p>\n

    \n
  1. Round 1 – 10 reps of each, abs = LBCs<\/li>\n
  2. Round 2 – 12 reps of each, abs = American Hammers<\/li>\n
  3. Round 3 – 14 reps of each, abs = Heels to Heaven<\/li>\n
  4. Round 4 – 16 reps of each, abs = Freddie mercs<\/li>\n<\/ol>\n

    We got halfway through round 4 before time was up. Mash & 60 had to leave early for 2.0 duty. Good 2nd F throughout the whole workout. YHC was happy to be back at The Distillery, but rues spending as much time in the car as at the beatdown.<\/p>\n

    Thanks for the keys, Madoff. I think Mash made off with them when he left, you have to tell him a dirty joke to get them back.<\/p>\n","protected":false},"excerpt":{"rendered":"

    60 & Schneider got a 2 mile + change EC run in and rolled up as I pulled in the parking lot. Madoff & Sour Mash joined up and we got the beatdown rolling WoR – SSH, Abe Vs, Whirlies, ISTs, Arm Swirlies forward, OH Claps, Arm Swirlies backward, Michael Phelps The thang – grab […]<\/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":[87],"tags":[],"class_list":["post-21762","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21762","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=21762"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21762\/revisions"}],"predecessor-version":[{"id":21765,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21762\/revisions\/21765"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21762"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21762"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21762"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}