{"id":26688,"date":"2026-04-15T16:36:42","date_gmt":"2026-04-15T20:36:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26688"},"modified":"2026-04-15T16:36:42","modified_gmt":"2026-04-15T20:36:42","slug":"deconstructed_shoulders","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/deconstructed_shoulders\/","title":{"rendered":"Deconstructed Shoulders"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-26689\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-1024x559.png\" alt=\"\" width=\"1024\" height=\"559\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-1024x559.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-300x164.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-768x419.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-1536x838.png 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/04\/VG_distillery_bourbon-2048x1117.png 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/b><\/p>\n<p>YHC loves bourbon and F3! The addition of Big Boy Blocks at The Distillery really amps up the challenge, and has YHC looking forward to every post there nowadays! It&#8217;s also right near where YHC grew up, so it&#8217;s nice to be back near the old stomping grounds. Tonka called for WIB at River Oaks, so that doesn&#8217;t usually bode well for a large turnout, on top of the fact that when YHC Qs is usually going to be a lower turnout already for some reason&#8230;. ah hem). The idea was to focus on one exercise, deconstructed, for maximum soreness. It went a little something like this:<\/p>\n<p><b>Warm-o-rama<\/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 25 IC<\/span><\/li>\n<li aria-level=\"1\">IST x 25 IC<\/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;\">Build up \/ count down<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">100 curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">75 shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">50 curl press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">25 squat curl press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build up \/ count down<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">75 curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">50 shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">25 curl press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build up \/ count down<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">50 curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">25 shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build up \/ count down<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">25 curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bonus<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">75 Shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">50 curl press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">25 squat curl press<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 American Hammers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 LBCs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 Low Flutter<\/span><\/li>\n<li aria-level=\"1\">25 Freddy Mercs<\/li>\n<\/ul>\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 Took us out<\/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;\">This was an intense workout made that much tougher with the big boy blocks. 900 reps total with warmorama and Mary!!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blind Date was a beast of a man this morning, pushing me to complete the beatdown with a fun bonus!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As soon as Tonka called for WIB at ROCC I knew it\u2019d be a light morning, thank you PAX for being predictable!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC loves bourbon and F3! The addition of Big Boy Blocks at The Distillery really amps up the challenge, and has YHC looking forward to every post there nowadays! It&#8217;s also right near where YHC grew up, so it&#8217;s nice to be back near the old stomping grounds. Tonka called for WIB at River [&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-26688","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Van Gogh","date":"3\/12\/2026","pax":"@Blind Date, @van.gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26688","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=26688"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26688\/revisions"}],"predecessor-version":[{"id":26691,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26688\/revisions\/26691"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}