{"id":3329,"date":"2017-11-16T11:57:53","date_gmt":"2017-11-16T15:57:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3329"},"modified":"2017-11-16T11:57:53","modified_gmt":"2017-11-16T15:57:53","slug":"burpee-cide-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/11\/burpee-cide-at-the-distillery\/","title":{"rendered":"Burpee- Cide at the Distillery"},"content":{"rendered":"<p>A few months back Sour Mash asked if YHC was willing to take his talents West and Q #TheDistillery. YHC was more than willing since he grew up in WestFoCo. The challenge was that YHC was not to familiar with the AO as I didn&#8217;t attend Clemmons Elementary and have only made the trek West to # The Distillery once. Sour Mash is a great sight Q and provided ample intelligence on the AO. After a studying the aerial map and the amenities of AO, a beat down was prepared and served up something like this&#8230;&#8230;<\/p>\n<p><strong>WarmOrama<\/strong>:\u00a0 Standard fair: SSH, IST,\u00a0 OHC, Mtn. Climbers, Merkins, Arm swirlies in both directions all IC X12<\/p>\n<p>Mosey to the basketball courts for <strong>Burpee-cides<\/strong>:<\/p>\n<p>Starting at the baseline do 2 burpees, sprint to half court do 2 burpees, back to the starting baseline to do 2 burpees, sprint to the far baseline to do&#8230;.you get the idea. It was so much fun we repeato&#8217;d two more times but upped the burpees to 4. <em>50 burpees<\/em> in total for those Pax counting at home.<\/p>\n<p>Partner Up for DORA uno, dos, tres &#8211; Partner 1 does planned exercise while Partner 2 runs to the 50 yard line and back, flap jack until completion of the planned exercise<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBC<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<p>Mosey to the picnic table shelter, grab a couple of brick friends, and saddle up to a bench for called exercise:<\/p>\n<ul>\n<li>Curls IC x12<\/li>\n<li>American Hammers\u00a0IC x12<\/li>\n<li>Skull Crushers\u00a0IC x12<\/li>\n<li>H2H\u00a0IC x12<\/li>\n<li>Straight Arm Lifts\u00a0IC x12<\/li>\n<li>Irkins\u00a0IC x12<\/li>\n<li>Curls\u00a0IC x12<\/li>\n<li>Penguin Crunches\u00a0IC x12<\/li>\n<li>Dips\u00a0IC x12<\/li>\n<li>Rt Leg Step Ups\u00a0IC x12<\/li>\n<li>Lf Leg Step Ups\u00a0IC x12<\/li>\n<li>Shoulder Press\u00a0IC x12<\/li>\n<li>Lf Leg Mutton Crunch\u00a0IC x12<\/li>\n<li>Curls\u00a0IC x12<\/li>\n<li>Rt Leg Mutton Crunch\u00a0IC x12<\/li>\n<li>Skull Crusher\u00a0IC x12<\/li>\n<li>WWII 15 OYO<\/li>\n<li>Squat Pres\u00a0IC x12<\/li>\n<\/ul>\n<p>Done<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>Sour Mash is a gracious host and provides plenty of intel on the AO for those willing to make the trkk to Q. The mini bottle of bourbon is a ice\u00a0 touch.<\/li>\n<li>YHC totally dropped the ball and didn&#8217;t bring Gatorade, Ramses would be shocked&#8230;shocked I tell you!<\/li>\n<li>To be an almost Respect-Respect, Lite Bright can burpee-cide with the best of them<\/li>\n<li>Schneider is a beast and YHC was glad to meet him and partner up on DORA uno, dos, tres<\/li>\n<li>Harden was doing work all morning, guy gets after it<\/li>\n<li>Glazer was kind of enough to chauffeur YHC out to Clemmons morning, but complained that he couldn&#8217;t RIRO<\/li>\n<\/ul>\n<p>Thanks for the opportunity Sour Mash, it is always a pleasure to lead!<\/p>\n<p>The Vig<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A few months back Sour Mash asked if YHC was willing to take his talents West and Q #TheDistillery. YHC was more than willing since he grew up in WestFoCo. The challenge was that YHC was not to familiar with the AO as I didn&#8217;t attend Clemmons Elementary and have only made the trek West [&hellip;]<\/p>\n","protected":false},"author":375,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3329","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"The Vig","date":"11\/16\/2017","pax":"Sour Mash, Harden (WB), Lite Brite (WD), Glazer, Schneider, The Vig (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3329","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3329"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3329\/revisions"}],"predecessor-version":[{"id":3330,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3329\/revisions\/3330"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3329"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3329"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3329"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}