Well\u2026I knew I was running behind this morning. ( Why does that snooze button even exist? With it\u2019s soothing, loud-noise eliminating simplicity\u2026.doesn\u2019t it know I needed to get up the first 4 times? )<\/p>\n
Anywho, let\u2019s get on the road.<\/p>\n
Pulled into Distillery this morning and the parking lot was MMMM\u2014TT! Ghost town. We discussed the math quickly:<\/p>\n
\u201c If we have one vehicle, but there are 4 of us in here ( Cruiser, Nelly, Sunshine and YHC ), does that count as the 3 or less rule? 3 or less meaning possible coffee instead.<\/em> And do we all count as 1 PAX since we are in a single car? \u201d Math is hard in the morning.<\/p>\n So we waited.<\/p>\n Then I decided to drive around the parking lot. Cruiser said I should find the darkest parking spot I could find.<\/p>\n Waited some more.<\/p>\n Poof! All of a sudden, one other set of headlights appeared. \u201cHmmm\u2026. Are we at 2 now? \u201d It was Sea-Man. Cruiser quickly ran over to discuss our possible Omaha and apparently I didn\u2019t pick up on the body language, so I started to set up the cones and cardboard. Time to make the doughnuts I guess.<\/em> I quickly executed the Mission Statement and 5 core principles. Then another set of headlights appeared\u2026Tonka to the rescue for our total of 3\u2026.errr, I mean 6 PAX now.<\/p>\n <\/p>\n Warm-O-Rama:<\/strong><\/p>\n So, as the title suggests, there was no real theme for the morning when I was planning this little THANG, but I do remember talking to Sunshine the other day about Parliament. I had asked if he was going to work out on Tuesday. I reminded him there was no running at Parliament to which he replied, \u201c That\u2019s my favorite part\u2026\u201d Running. #SMH #Kids<\/p>\n I figured I would at least make it worth his while today.<\/p>\n Started the warmup with\u2026..<\/p>\n Abe Vagodas ! HAH!! They didn\u2019t see that one coming!<\/em><\/p>\n Followed by Whirlie w. Clap.<\/p>\n THEN\u2026.Side Straddle Hop\u2019s, but with a twist. Everyone was to do SSH\u2019s while one guys runs to the far parking lot entrance. Keep doing SSH\u2019s until everyone take a turn to run. In hindsight, this was a bad idea and hurt!<\/p>\n <\/p>\n The THANG:<\/strong><\/p>\n Now that everyone was sufficiently warm and legs were cramping, we ran over to the starting line at the first set of cones. 3 Sets of cones across the parking lot.<\/p>\n Station 1 included:<\/p>\n 10-Burpees, 50-Ranger Merkins, 10-Burpees, 50-Mike Tysons.<\/p>\n Station 2 included:<\/p>\n 100-LBC\u2019s, 100-Apolo Ohno\u2019s, 100-Bicycles, 100-Iron Mikes.<\/p>\n Start at Station 1 by doing 10 Burpees. Once complete, do Suicides across the lot; last leg back was all the way across the lot over to Station 2. So.. ( 10 Burpees, Suicide, 100 LBC\u2019s, Suicide, 50 Ranger Merkins, Suicide\u2026.etc. )<\/p>\n <\/p>\n Next up\u2026.let\u2019s make our way over to the tables. Dip Party!<\/p>\n 10x Dips, Derkins, Dips, Irkins, Dips, 20x Squats IC.<\/p>\n Time for some\u2026.<\/p>\n <\/p>\n MARY:<\/strong><\/p>\n A little ring around the Mary.<\/p>\n I started with\u2026 I still don\u2019t know the name of the exercise. I called it a Crab Cake? Maybe a Crab Boil? Get into crab position and do toe touches in cadence. Phone a friend.<\/em><\/p>\n Tonka called out Boxcutters. Sea-Man, Low Flutters. Cruiser, Mutton Crunch \u2013 one side. Nelly, ( classic Dad move here.. ) Alabama Prom Date. When Sunshine saw what the exercise actually was, I did hear a teenage giggle \\ laugh.<\/em> Sunshine, Mutton Crunch \u2013 other side. And to finish it out, of course I had to call Pickle Pounders.<\/p>\n DONE!<\/p>\n <\/p>\n COT:<\/strong><\/p>\n Announcements-<\/em><\/p>\n GreeNest this Saturday.<\/p>\n Tonka was out of his boot! Praise.<\/p>\n Couple of VQ\u2019s coming up at VI.. ( Rachel Ray and Nelly. )<\/p>\n Prayers-<\/em><\/p>\n Prayers for healing PAX.<\/p>\n Prayers for traveling PAX.<\/p>\n YHC took us out.<\/p>\n <\/p>\n NMM:<\/strong><\/p>\n I mean, sure\u2026coffee is great. But all the fun we had, wouldn\u2019t trade it for anything. So thankful for you men. Thank you for showing up and putting in the work.<\/p>\n As stated earlier this morning, I didn\u2019t have a theme for the workout so it was hard to put a proper playlist together in my mind. SO, I asked my two teenage daughter\u2019s to make one. When Miley came on \u201c Party in the USA \u201c for the first song, I quickly apologized. No one said anything, so either they were digging it, or they were already too tired from the SSH \\ Running combo.<\/p>\n Until next time gents\u2026 Adobe – OUT<\/p>\n","protected":false},"excerpt":{"rendered":" Well\u2026I knew I was running behind this morning. ( Why does that snooze button even exist? With it\u2019s soothing, loud-noise eliminating simplicity\u2026.doesn\u2019t it know I needed to get up the first 4 times? ) Anywho, let\u2019s get on the road. Pulled into Distillery this morning and the parking lot was MMMM\u2014TT! Ghost town. We discussed […]<\/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":[112,115,87,116],"tags":[],"class_list":["post-25418","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hashtags","category-the-distillery","category-wefoco"],"acf":{"q":"Adobe","date":"7-10-25","pax":"Sea-Man, Tonka, Cruiser, Nelly, Sunshine, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25418","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=25418"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25418\/revisions"}],"predecessor-version":[{"id":25421,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25418\/revisions\/25421"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}