{"id":3200,"date":"2017-11-03T16:15:26","date_gmt":"2017-11-03T20:15:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3200"},"modified":"2017-11-03T16:15:26","modified_gmt":"2017-11-03T20:15:26","slug":"2017-11-02-thedistillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/11\/2017-11-02-thedistillery\/","title":{"rendered":"Another day at #THEDistillery&#8230;"},"content":{"rendered":"<p>There was a nice bright moon as 3 PAX gathered at Clemmons Elementary to free themselves from the tyranny of the #fartsack and take on the challenge of a new day&#8230;<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH x15 IC<\/li>\n<li>IST x15 IC<\/li>\n<li>Abe Vigoda x10 IC<\/li>\n<li>Fwd Arm Swirlies x15 IC<\/li>\n<li>Mountain Climbers x15 IC<\/li>\n<li>Bwd Arm Swirlies x15 IC<\/li>\n<\/ul>\n<p><strong>4-corners + Dirty MacDeuce<\/strong><\/p>\n<ol>\n<li><em>Mosey to corner of Bingham &amp; James St<\/em>: merkins + squats + WWII x12<\/li>\n<li><em>Mosey to corner of James St &amp; Hwy 158<\/em>: CDD + Lunges + LF x12<\/li>\n<li><em>Mosey to corner of Hwy 158 &amp; Stadium Dr<\/em>: Diamond merkins + jump squats + LD x12<\/li>\n<li><em>Mosey to back to front of school<\/em>: HR merkins + side lunges + Rosalita x12<\/li>\n<\/ol>\n<p><em>Mosey to wall in front of school<\/em><\/p>\n<p><strong>Wall work<\/strong><\/p>\n<ul>\n<li>People\u2019s Chair w\/ Jack Reachers x36<\/li>\n<li>Donkey kicks x12<\/li>\n<li>Mike Tyson\u2019s x12<\/li>\n<\/ul>\n<p><em>(repeato x3)<\/em><\/p>\n<p><em>Mosey to basketball court<\/em><\/p>\n<p><strong>Dora + Life Affirmations<\/strong><br \/>\n<em>Partner 1 runs a <del>suicide<\/del>life affirmation while partner 2 does exercise; flapjack until all reps are completed.<\/em><\/p>\n<ul>\n<li>plank jax x100<\/li>\n<li>toe out squats x200<\/li>\n<li>LBC x300<\/li>\n<\/ul>\n<p>And we&#8217;re out of time&#8230;<\/p>\n<p>YHC took us out.<\/p>\n<p><strong>Announcements &amp; NMM<\/strong><\/p>\n<ul>\n<li>Mission 5k (11\/4), Beer Run (11\/19), and Mistletoe (12\/2) upcoming<\/li>\n<li>Being only 3, we did the Dora as a team; @SourMash had to leave at the customary 6:00am; We ran out of time on the last exercise of the Dora but @ShakeNBake wanted to stay and finish it; #ItAintOverTilItsOver<\/li>\n<li>Strong work by the PAX this am; we may have only been 3 in number, but we were much more in heart and spirit! Aye!<\/li>\n<li>Thanks for the keys, @SourMash! and Thanks for the Bourbon! &#8220;I don&#8217;t always Q,<br \/>\nbut when I do, it&#8217;s for Bourbon!&#8221;<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There was a nice bright moon as 3 PAX gathered at Clemmons Elementary to free themselves from the tyranny of the #fartsack and take on the challenge of a new day&#8230; Warm-o-rama SSH x15 IC IST x15 IC Abe Vigoda x10 IC Fwd Arm Swirlies x15 IC Mountain Climbers x15 IC Bwd Arm Swirlies x15 [&hellip;]<\/p>\n","protected":false},"author":58,"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-3200","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Fingers","date":"11\/02\/17","pax":"Shake 'n' Bake, Sour Mash (WB), Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3200","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3200"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3200\/revisions"}],"predecessor-version":[{"id":3202,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3200\/revisions\/3202"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3200"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3200"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3200"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}