YHC\u2019s workout attendance chart for the week was far from glowing. Just in case others may have also been going through a post-Thanksgiving hangover, YHC designed today\u2019s workout to at least partially make up for lost time. Schneider was waiting in the parking lot when YHC arrived. Sassy ran in as promised and then to YHC\u2019s surprise, Drano also ran in with a few minutes to spare.<\/p>\n
Warmup<\/u><\/i><\/p>\n
SSH \/ IST \/ Copperhead Squat \/ Arm Circles Forward \/ Arm Circles Backward \/ Abe Vigoda \/ Merkin<\/p>\n
Classic Parking Lot DORA<\/u><\/i><\/p>\n
Partner 1 performs reps while Partner 2 runs up the hill to the end of the parking lot and back. Keep trading off until partners collectively perform 100 merkins, 200 LBCs and 300 squats.<\/p>\n
Shelter<\/u><\/i><\/p>\n
Dip \/ Irkin \/ Right Leg Step Up \/ Left Leg Step Up<\/p>\n
Dip \/ Irkin \/ Right Leg Step Up \/ Surprise set of WWII \/ Left Leg Step Up<\/p>\n
Basketball Court<\/u><\/i><\/p>\n
Various sets of bear crawls and suicides<\/p>\n
School Wall<\/u><\/i><\/p>\n
Wall sit with Jack Reacher \/ BTTW \/ Wall sit with Seal Clap<\/p>\n
Mary<\/u><\/i><\/p>\n
Low Flutter \/ Freddie Mercury \/ LBC \/ Mutton Crunch<\/p>\n
Announcements & Prayer Requests<\/u><\/i><\/p>\n
Mistletoe runs on Saturday. No specific prayer requests. YHC took us out.<\/p>\n
Wrap Up<\/u><\/i><\/p>\n
Awesome group this morning! 50% RIRO is especially impressive. It may not look like much on paper but we kept the tempo high and flew through many of those sets. Drano said that it felt like a 1 hour Saturday workout, so I\u2019ll take that as a compliment.<\/p>\n
Always a pleasure to work out with Schneider and Sassy \u2013 solid, dependable and continuing to make strong gains out in the gloom. Hadn\u2019t seen Drano in a while but nothing had changed – he was often pushing the pace. I really don\u2019t think that bear crawl<\/i> is appropriate for what he was doing across the basketball court.<\/p>\n
#TheBenjamin was more than met. About 2.3 miles according to the watch \u2013 pretty strong since it was practically all covered in the DORA and suicides.<\/p>\n
Thanks for the keys Sour Mash! Always an honor\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC\u2019s workout attendance chart for the week was far from glowing. Just in case others may have also been going through a post-Thanksgiving hangover, YHC designed today\u2019s workout to at least partially make up for lost time. Schneider was waiting in the parking lot when YHC arrived. Sassy ran in as promised and then to […]<\/p>\n","protected":false},"author":377,"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-3427","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"1040EZ","date":"11\/30\/2017","pax":"Schneider, Sassy, Drano, 1040EZ"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3427","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\/377"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3427"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3427\/revisions"}],"predecessor-version":[{"id":3429,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3427\/revisions\/3429"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}