{"id":22686,"date":"2023-10-26T14:47:47","date_gmt":"2023-10-26T18:47:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22686"},"modified":"2023-10-26T14:47:47","modified_gmt":"2023-10-26T18:47:47","slug":"lots-of-routines","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/lots-of-routines\/","title":{"rendered":"Lots of Routines"},"content":{"rendered":"

The call came out for a last-minute Q need from Madoff (must have been desperate), and the call was answered. It went like this:<\/p>\n

    \n
  1. Warm O Rama<\/span><\/li>\n
  2. To the blocks: 20 each IC:<\/span>\n
      \n
    1. Lunges (with block)<\/span><\/li>\n
    2. Curls<\/span><\/li>\n
    3. OHP<\/span><\/li>\n
    4. Reverse lunges<\/span><\/li>\n
    5. Skulls<\/span><\/li>\n
    6. Goblet Squats<\/span><\/li>\n<\/ol>\n<\/li>\n
    7. To the Broyhill lot for Wall Work directly underneath YHC\u2019s office window.<\/span>\n
        \n
      1. 10 Jack Reachers Down the line<\/span><\/li>\n
      2. 10 Rebound Drills<\/span><\/li>\n
      3. 10 Jack Reachers back down the line<\/span><\/li>\n<\/ol>\n<\/li>\n
      4. EMOM in the lot. Perform the following routine when the minute starts, recover till the next starting bell. 5 rounds.<\/span>\n
          \n
        1. 5 Merkins<\/span><\/li>\n
        2. 4 Shoulder Taps (1-2-3-4)<\/span><\/li>\n
        3. 3 LBCs<\/span><\/li>\n
        4. 2 Heels To Heaven<\/span><\/li>\n
        5. 1 burpee<\/span><\/li>\n<\/ol>\n<\/li>\n
        6. The 6am crowd heads out *fistbump*. This leaves us with 3, perfect for three-man grinders for 8 minutes or so.<\/span>\n
            \n
          1. One end: Merkins<\/span><\/li>\n
          2. Other end: Squats<\/span><\/li>\n
          3. Switch it up: one end Dying Cockroach<\/span><\/li>\n
          4. Other end: Lunges<\/span><\/li>\n<\/ol>\n<\/li>\n
          5. Back to the starting lot for some last cardio.\u00a0<\/span>\n
              \n
            1. 10 Side Straddle Hops<\/span><\/li>\n
            2. Sprint the prescribed distance (not that far) and back<\/span><\/li>\n
            3. 9 SSH. Keep on until you get to 5, then switch to Big Boy Sit-Ups<\/span><\/li>\n<\/ol>\n<\/li>\n
            4. Just enough time for Mary, which was just Penguin Crunches for the last 90 seconds or so.<\/span><\/li>\n<\/ol>\n

              And done. No prayer requests or announcements were made. YHC took us out in thanks.<\/span><\/p>\n

              It was a great group of WeFoCo pillars and new blood from Dr. Decay. Fine morning. Thanks for the keys, Madoff; I left them in the fireplace under the shelter. They might smell like pork, according to Sour Mash.<\/span><\/p>\n

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

              The call came out for a last-minute Q need from Madoff (must have been desperate), and the call was answered. It went like this: Warm O Rama To the blocks: 20 each IC: Lunges (with block) Curls OHP Reverse lunges Skulls Goblet Squats To the Broyhill lot for Wall Work directly underneath YHC\u2019s office window. […]<\/p>\n","protected":false},"author":372,"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-22686","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Wobegon","date":"10-26-2023","pax":"Sour Mash, Schneider, Dr. Decay, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22686","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22686"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22686\/revisions"}],"predecessor-version":[{"id":22687,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22686\/revisions\/22687"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}