{"id":24116,"date":"2024-09-22T20:32:41","date_gmt":"2024-09-23T00:32:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24116"},"modified":"2024-09-22T20:32:41","modified_gmt":"2024-09-23T00:32:41","slug":"scrabble-at-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/09\/scrabble-at-distillery\/","title":{"rendered":"scrabble at distillery"},"content":{"rendered":"

the theme this morning was scrabble, yhc has a scrabble set with letters with exercise on back.<\/p>\n

happy to have these assembled hims, and the michael bolton referred to here was from down range, not the michael bolton of old from f3 winston salem.<\/p>\n

the pax spell their name, no repeat letters, and we do each exercise followed by a lap around the parking lot, or, some block workout stuff.<\/p>\n

the pax whose name we are doing, gets to choose the duration or number of exercises and the activity between exercises.<\/p>\n

here for posterity are the scrabble letters and their exercises… these were constructed by yhc a couple years ago to associate the most common letters with the most common exercises…<\/p>\n

from time to time have also had a letter with no exercise, that one the pax gets to choose…<\/p>\n

    \n
  1. merkins<\/span><\/li>\n
  2. Side straddle hop<\/span><\/li>\n
  3. Bear crawl<\/span><\/li>\n
  4. Hand release merkin<\/span><\/li>\n
  5. World war 2<\/span><\/li>\n
  6. Crab walk<\/span><\/li>\n
  7. Shoulder tap plank<\/span><\/li>\n
  8. Heels to heaven<\/span><\/li>\n
  9. squats<\/span><\/li>\n
  10. Inch worm<\/span><\/li>\n
  11. Mountain climber<\/span><\/li>\n
  12. Lunge walk<\/span><\/li>\n
  13. Monkey humper<\/span><\/li>\n
  14. Carolina dry dock<\/span><\/li>\n
  15. Outlaw (big o with legs)<\/span><\/li>\n
  16. Plank jacks<\/span><\/li>\n
  17. Sumo squat<\/span><\/li>\n
  18. burpees<\/span><\/li>\n
  19. Sprint lap or slurpee – burpee with 2 merkins<\/span><\/li>\n
  20. Flutter kick<\/span><\/li>\n
  21. Freddie mercs<\/span><\/li>\n
  22. Crunchy frog<\/span><\/li>\n
  23. Lbc’s<\/span><\/li>\n
  24. Murder bunnies<\/span><\/li>\n
  25. Donkey kicks<\/span><\/li>\n
  26. Low plank<\/span><\/li>\n<\/ol>\n

    yhc out<\/p>\n

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

    the theme this morning was scrabble, yhc has a scrabble set with letters with exercise on back. happy to have these assembled hims, and the michael bolton referred to here was from down range, not the michael bolton of old from f3 winston salem. the pax spell their name, no repeat letters, and we do […]<\/p>\n","protected":false},"author":571,"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-24116","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"crash","date":"2024.07.18","pax":"bruin, drama queen, van gogh, michael bolton, crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24116","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24116"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24116\/revisions"}],"predecessor-version":[{"id":24117,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24116\/revisions\/24117"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}