Arrived early in the gloom to set up, Sour Mash was up and ready and three EC runners arrived just in time for the start.<\/p>\n
WARM UPS<\/p>\n
SSH, IST, Abe Vigoda, Whirly’s<\/p>\n
Up\/Down dogs and other stretches for the EC runners<\/p>\n
THE THANG<\/p>\n
Repeat at each station up and back<\/p>\n
(some omahas called)<\/p>\n
ROUND ONE\u00a0 10 yards<\/u><\/p>\n
10\u00a0 Burpees<\/p>\n
10 yard murder bunny or bear crawl<\/p>\n
10\u00a0 Burpees<\/p>\n
10 yard reverse murder bunny or reverse bear crawl<\/p>\n
ROUND TWO\u00a0\u00a0 20 yards<\/u><\/p>\n
10 SQUAT THRUSTS<\/p>\n
10 SKULL CRUSHERS<\/p>\n
Lunge Walk with coupon<\/p>\n
10 SQUAT THRUSTS<\/p>\n
10 SKULL CRUSHERS<\/p>\n
Lunge Walk<\/p>\n
ROUND THREE \u00a0\u00a0\u00a0\u00a0 30 yards<\/u><\/p>\n
20 CURLS<\/p>\n
10 Upright Rows<\/p>\n
cusack<\/p>\n
20 Curls<\/p>\n
10 upright rows<\/p>\n
cusack<\/p>\n
ROUND FOUR\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 yards<\/u><\/p>\n
10 WWII<\/p>\n
10 Freddie Mercs<\/p>\n
10 American Hammers<\/p>\n
10 LBCs<\/p>\n
lunge<\/p>\n
ROUND FIVE\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 yards<\/u><\/p>\n
25 Bent over row<\/p>\n
25 Chess Press<\/p>\n
Murder bunny<\/p>\n
25 bent over row<\/p>\n
25 Chess Press<\/p>\n
Reverse murder bunny \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 option: lunge walk with block<\/p>\n
no time for Mary.<\/p>\n
ANNOUNCEMENTS\/PRAYER REQUESTS<\/p>\n
Aging Parents and dealing with grief and loss<\/p>\n
NMM<\/p>\n
The supine stretches were crowd pleasers but some of the expressions of enthusiasm got a little awkward (60 Minutes suggested we just do that for the workout).<\/p>\n
Sour Mash almost convinced me to get coffee but didn’t want to disappoint Schneider, who led the PAX and made it look too easy! Super impressive. 60 Minutes and Madoff didn’t seem too phased by the earlier EC run either. YHC was struggling with yesterday’s stitches in his thumb but managed to hold the block okay. Sour Mash’s block unfortunately did not survive the full workout!<\/p>\n
This was a hard morning. I had to say goodbye to my dog Toby yesterday evening after a horrible unexpected tragedy. I’d promised my parents I would take care of him when they had passed, and brought him up here a year ago, not knowing how attached you get to your dog. There’s something special in the bond between humans and dogs, it was strange returning from the workout without Toby there to greet me. I’m glad I made the decision to Q, couldn’t have asked for a better group of guys to be there for me. Was blown away by the power of the third F afterwards – God does speak and work through all of us, I got so much powerful wisdom from one of the PAX that was clearly God speaking to me and giving me lessons I’ll be unpacking for a long time. Super grateful for that brother!<\/p>\n
Godspeed, Toby. I’m going to miss you little buddy.<\/p>\n","protected":false},"excerpt":{"rendered":"
Arrived early in the gloom to set up, Sour Mash was up and ready and three EC runners arrived just in time for the start. WARM UPS SSH, IST, Abe Vigoda, Whirly’s Up\/Down dogs and other stretches for the EC runners THE THANG Repeat at each station up and back (some omahas called) ROUND ONE\u00a0 […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-22267","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Ziggy Stardust","date":"7\/13\/2023","pax":"Sour Mash, Schneider, 60 Minutes, Madoff, ziggy stardust (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22267","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22267"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22267\/revisions"}],"predecessor-version":[{"id":22283,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22267\/revisions\/22283"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}