4 PAX brought their best efforts this morning as we met at The Distillery for some quality work. There was some extra gloom in the air with the added heat and humidity, but we cut through it with no problems thanks to some tunes from YHC and the push of the PAX, as seen below:<\/p>\n
Warm-o-Rama<\/strong><\/p>\n Abe Vigoda x10 IC The Thang<\/strong><\/p>\n Mosey to the track and do some 4 corners BLIMPS (+ a little Mary). YHC did a similar workout at VI a few months ago and it seemed perfect for The Distillery as well. <\/p>\n Start at bottom left corner \u2013 5 burpees and 10 lunges each leg Mosey to front parking lot<\/p>\n Dips x10 IC Mary<\/strong><\/p>\n Captain Thor – 1 WWII\/4 American Hammer up to 5\/20 Fin!<\/p>\n Announcements<\/strong><\/p>\n Schneider is leading BBBC tomorrow morning. See the PB on the site for the route, launching from The Distillery.<\/p>\n Prayer Requests<\/strong><\/p>\n YHC did not record this morning but feel like Schneider had a request and we also thought of Finger’s granddaughter who had eye surgery recently.<\/p>\n The PAX running in the Bourbon Chase tomorrow and Saturday. Knock it out, men! That means the running and the bourbon!<\/p>\n NMM<\/strong><\/p>\n No Bourbon Chasers dared to post this morning. Their loss according to Sour Mash, who was prepared to give them bourbon for posting.<\/p>\n Smaller crowd this morning, but that isn’t always a bad thing. Kept things light and helped us stay more together.<\/p>\n No real MC today other than starting the Thang with burpees. Some MC about Total Recall and his love for inchworms and burpees then started up. That guy is a beast.<\/p>\n No real talking this morning either, we were on the move a lot. Everyone was working hard.<\/p>\n Thank you, Sour Mash, for the Knob Creek! I stumbled home with the keys and will bring them back to you sometime soon.<\/p>\n Playlist<\/strong> 4 PAX brought their best efforts this morning as we met at The Distillery for some quality work. There was some extra gloom in the air with the added heat and humidity, but we cut through it with no problems thanks to some tunes from YHC and the push of the PAX, as seen below: […]<\/p>\n","protected":false},"author":376,"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-2945","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Sassy","date":"10\/12\/2017","pax":"Sour Mash, Schneider, Boomerang, Sassy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2945","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2945"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2945\/revisions"}],"predecessor-version":[{"id":2951,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2945\/revisions\/2951"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nHillbilly x10 IC
\nPeter Parkers x10 IC
\nSmurf Jacks x10 IC (SSH in the squat position)
\nWhirlys x15 IC
\nSquats x15 IC
\nArm Circles F x10 IC (hold)
\nSeal Claps x10 IC (hold)
\nArm Circles B x10 IC (hold)
\nOverhead Claps x10 IC<\/p>\n
\nMosey to top left corner \u2013 15 ISTs and 20 merkins
\nMosey to top right Corner \u2013 25 plank jacks and 30 squats
\nMosey to bottom right corner on basketball court \u2013 35 LBCs and 40 Freddie Mercurys each leg
\nRepeato!<\/p>\n
\nIrkins x15 OYO
\nLeft Leg Step Ups x10 OYO
\nDips x10 IC
\nDerkins x10 OYO
\nRight Leg Step Ups x10 OYO<\/p>\n
\nLow Flutter x10 IC
\nPenguin Crunch x20 IC
\nMutton Crunch x10 IC each leg
\nLBCs x 30 OYO<\/p>\n
\nJourney – Any Way You Want It
\nJohn Mellencamp – Small Town
\nBruce Springsteen – Born to Run
\nPoison – Nothin’ But a Good Time
\nRed Hot Chili Peppers – Snow (Hey Oh)
\nGreen Day – When I Come Around
\nJohn Mellencamp – Hurts So Good
\nTom Petty – Runnin’ Down a Dream
\nTom Petty – Refugee
\nTom Petty – Free Fallin’
\nBon Jovi – Livin’ on a Prayer<\/p>\n","protected":false},"excerpt":{"rendered":"