{"id":23633,"date":"2024-06-02T15:52:16","date_gmt":"2024-06-02T19:52:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23633"},"modified":"2024-06-02T15:52:16","modified_gmt":"2024-06-02T19:52:16","slug":"getting-killery-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/06\/getting-killery-at-the-distillery\/","title":{"rendered":"Getting Killery at the Distillery"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC was halfway through his craziest week at work in the last 5 years when a text message from Madoff was received (and ignored til about 8pm) about hoping something killer was in store for my Q on Thursday. Maybe it was the frustration of the long week, or desire to turn mental anguish from the week into physical anguish? But a plan came into place that looked bad on paper, maybe bringing music would help? It started out a little something liiiiiiike this:<\/span><\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 30 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 10 IC x 5 (AST, TSA, OHC, SC, MPs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a block, bring it to the parking lot.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Block Crawl<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Block crawl 19 spots (20 lines) to the handicap spot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Block crawl back, but stop at every line for Irkins, Incrementing up to 10, then back down to 1. 100 total.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge Walk<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lunge walk all the way down to the handicap spot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lunge walk back, but stop at every line for Monkey Humpers, Incrementing up to 20 (no going back down). 210 total.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl \/ Run<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Start with 20 curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Set the block down on the next line, mosey to the handicap spot and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato, reducing the number of curls by 1, down to 1 at the last line.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return blocks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to the shelter<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">American Hammers x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penguin Crunch x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LBCs x 20 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC gave a prayer request for a friend from High School in a tough spot, gave thanks for the morning, and ask that it be the hardest thing we do all day.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.5 miles covered (mostly thanks to the last round). 100 Irkins, 210 Monkey Humpers, 210 Curls. Lots of lunges and bear crawlsl!<\/span><\/li>\n<li aria-level=\"1\">Only modification to the plan was to count down Irkins after 10, and to Count down curls from 20, rather than up. Both modifications helped make the beatdown more sane.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to have Candyland join. <\/span><\/span>He\u2019s an old friend from High School days, and YHC thinks he\u2019ll fit in nicely with F3. IF he keeps coming back after that insanity! He worked hard this morning, and I hope he keeps coming back!<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wahoo brought out Candyland had never experienced one of YHC\u2019s bad ideas before, and now he knows! He pushed through and put in great work this morning, great to meet him on Memorial Day!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rumor has it that Cruiser talked about the beatdown on Friday, and spoke very highly of it. Hopefully the soreness kept YHC at the forefront of his mind, with some maniacle laugh to accommodate it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sorry to ignore your text, Madoff, work was crazy! Your reminder was much appreciated, and it was great to see you at the beatdown. Seems like all of his running training for his recent marathon (TClaps again, btw!) hasn\u2019t caused him to lose a step at bootcamps!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wooly Booger rolled in a few minutes late and got right to it. He handled the worst of this beatdown without skipping a beat. TClaps!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bruin, our war daddy, didn\u2019t take advantage of his war daddy privilege much, and he pushed through this one along with the rest of us!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the end, the beatdown was very efficient, and I think most of it felt it the next day or two. It was a great start to the day, and marked a turn around in YHCs week as well.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Thanks for coming out men! I appreciate you all and hope to see you at the next beatdown,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was halfway through his craziest week at work in the last 5 years when a text message from Madoff was received (and ignored til about 8pm) about hoping something killer was in store for my Q on Thursday. Maybe it was the frustration of the long week, or desire to turn mental anguish from [&hellip;]<\/p>\n","protected":false},"author":42,"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-23633","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Van Gogh","date":"05\/30\/2024","pax":"@Madoff, @Wooly Bugger, @cruiser, @candyland, @Wahoo (WB), @Bruin (WD), @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23633","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23633"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23633\/revisions"}],"predecessor-version":[{"id":23634,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23633\/revisions\/23634"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}