{"id":22831,"date":"2023-12-07T13:09:15","date_gmt":"2023-12-07T17:09:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22831"},"modified":"2023-12-07T13:09:15","modified_gmt":"2023-12-07T17:09:15","slug":"a-beatdown-that-will-live-in-infamy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/12\/a-beatdown-that-will-live-in-infamy\/","title":{"rendered":"A Beatdown That Will Live In Infamy"},"content":{"rendered":"<p>It was a brisk Thursday morning in #WeFoCo as we pulled into the ole\u2019 Distillery and hopped out of the truck.<\/p>\n<p>Harden and Sour Mash were already on site killing the early routine as usual. I was digging their playlist and almost wanted to pull an OMAHA on what I had in store, but decided against it. With the assistance of Cruiser, we did a quick setup of the cones and hurried back to the middle of the parking lot where we found others trickling in. With only a minute to spare, everyone welcomed each other with the \u201c sup ? \u201c and knuckle bumps.<br \/>\nTime to get it started.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>WARM-O-RAMA:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Mission Statement and 5 Core Principles\u2026.Check and Nailed it !<\/p>\n<p>&nbsp;<\/p>\n<p>Started with a little SSH, 5 Merkins, SSH, 5 Merkins, Moroccan Night Club, OH Clap, Mikey Phelps, Whirly w. Clap, Abe Vagoda.<\/p>\n<ul>\n<li>That was enough of that, everyone seemed warm by then.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>The THANG:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>YHC instructed the PAX to go grab some blocks\u2026.so we did.<\/p>\n<p>To the Site Q\u2019s surprise ( Madoff ), the block pile seemed a little lite. \u201c Who\u2019s been stealing all our blocks?\u201d, he asked. Better get a chain like Rubber Ducky did at Iron Throne. Crazy\u2026.people stealing from a church. SMH. But we did have enough, so onward we went.<\/p>\n<p>&nbsp;<\/p>\n<p>SO, with it being December 7<sup>th<\/sup>, all PAX got a quick history lesson. I reminded them that if it had been two days earlier, the workout theme would have been something related to the fall of Prohibition. ( Dec. 5, 1933 ) And that would have been a pretty cool theme for the Distillery. Oh well.<\/p>\n<p>&nbsp;<\/p>\n<p>December 7<sup>th<\/sup> 1941. \u00a0Pearl Harbor was attacked. More than 2300 Americans lost their lives. <a href=\"https:\/\/www.loc.gov\/item\/today-in-history\/december-07\">https:\/\/www.loc.gov\/item\/today-in-history\/december-07<\/a><\/p>\n<p>Because of their and others sacrifices, we get the opportunity to meet in the Gloom and put in the work! Thank you.<\/p>\n<p><em>The other part of the workout that would \u201clive in infamy\u201d was going to be the Playlist I had created. Completely random, really good tunes that led off with The Infamous String Dusters doing a cover of Jessica \u2013 Allman Brothers. <\/em><\/p>\n<p>&nbsp;<\/p>\n<p>The workout theme was a pretty simple concept\u2026. 12 \u2013 7 \u2013 41 , with 4 corners marked by cones for the pain stations.<\/p>\n<p><em>First up _ 12<\/em><\/p>\n<p>The Q instructed the PAX that we were starting with laps around the cones. Once lap 2 was complete, hold at the first cone for all the other PAX and await further instructions. Once we got the 2<sup>nd<\/sup> lap done, I\u2019m sure the PAX were wondering what was coming next. 10 more laps right Q?<\/p>\n<p>Nope. You guys know I hate running. I told them we did lap 1 and then lap 2. 1 and 2 equals 12. ( Math skills ).<\/p>\n<p>&nbsp;<\/p>\n<p><em>Next up _ 7 and 41<\/em><\/p>\n<p>At each Pain Station, PAX are to complete 7 Up Downs, and 41 of the called exercise. ( My brain still wasn\u2019t completely working at this point, and I didn\u2019t write any of this down, so I am sure I misspoke on # of Reps and Exercises during the workout. Sorry guys\u2026Q Fail )<\/p>\n<p>Station 1: 7 Up Downs, and 41 Curls<\/p>\n<p>Station 2: 7 Up Downs, and 41 Dead lift into a OH Press ( Didn\u2019t know what to call these exactly; Squat Thruster without the squat? )<\/p>\n<p>Station 3: 7 Up Downs, and 41 Skull Crushers<\/p>\n<p>Station 4: 7 Up Downs, and 41 Bench Press \u2013 on your six<\/p>\n<p>&nbsp;<\/p>\n<p>There was also two forms of travel between pain stations. Long route = John Cusack, Short route = Bus Drivers\u2026 OUCH.<\/p>\n<p>&nbsp;<\/p>\n<p>We completed 2 cycles of this, and upon request ( VG ), the Q had the PAX put the blocks back and then we ran another 2 laps, which totally messed up my math. Oh well.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>MARY:<\/strong><\/p>\n<p>Circled up\u2026. Ring of Fire ( 3 ), Low Alabama Prom Date, Freddy Mercs\u2026. Done.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>Announcements:<\/p>\n<p>Christmas Party 13<sup>th<\/sup>, Shirt Orders deadline the 8<sup>th<\/sup>, Convergences galore \\ check Slack.<\/p>\n<p>Prayers:<\/p>\n<p>Continued prayers for VG\u2019s wife and thanks for the prayers already received.<\/p>\n<p>Prayers for Cruisers, wife\u2019s Grandmother.<\/p>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>As always, MAN you guys crushed this. I vowed this would be a NO AB workout, and my arms are feeling it now.<\/p>\n<p>Thank you all for the push.<br \/>\nIt was a great time. Everyone stuck together; great conversations.<\/p>\n<p>While the musical selection was \u201cquestionable\u201d, I didn\u2019t hear any complaints.<\/p>\n<p>Even found out a few PAX are EDM fans! Go figure.<\/p>\n<p>During MARY, we also learned\u2026.it\u2019s about time for Bruin the get going with his VQ. Great cadence. <u>Someone get this man on the Q calendar!<\/u><\/p>\n<p>&nbsp;<\/p>\n<p>Madoff, thank you for the opportunity brother. And get a bike chain and lock for those blocks!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Again, thank you to all our current and previous service members. Some did give all. Let us never forget.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Adobe \u2013 OUT.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a brisk Thursday morning in #WeFoCo as we pulled into the ole\u2019 Distillery and hopped out of the truck. Harden and Sour Mash were already on site killing the early routine as usual. I was digging their playlist and almost wanted to pull an OMAHA on what I had in store, but decided [&hellip;]<\/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],"tags":[],"class_list":["post-22831","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Adobe","date":"12-7-23","pax":"Harden, Sour Mash, Cruiser, Madoff, Van Gogh, Sea-Man, Bruin, Adobe ( Q )"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22831","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=22831"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22831\/revisions"}],"predecessor-version":[{"id":22833,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22831\/revisions\/22833"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22831"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22831"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22831"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}