{"id":3483,"date":"2017-12-07T10:33:15","date_gmt":"2017-12-07T14:33:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3483"},"modified":"2017-12-07T10:34:28","modified_gmt":"2017-12-07T14:34:28","slug":"3483-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/12\/3483-2\/","title":{"rendered":"Oops, I forgot the title&#8230;"},"content":{"rendered":"<p>Reaching out to #Geppetto to confirm his Q for this morning, he informed YHC he might be headed out of town for work. \u00a0It wasn&#8217;t officially official so YHC awaited confirmation. \u00a0Confirmation was received after YHC posted the pre-blast on the Tweeter. \u00a0It was predetermined that YHC would be the substi-Q with a the need for an assist at 0600.<\/p>\n<p>As a &#8220;seasoned&#8221; Q, YHC decided to shoot from the hip this morning and hoped my portion of the beatdown would be sufficient, especially since I am still hobbling from taking a spill down the hill at #Purgatory a couple weeks ago (Thanks #Schneider for EHing me to post that day).<\/p>\n<p>At 0530, YHC made the usual introduction, very poorly, I might add (not a public speaker) and we began with&#8230;<\/p>\n<p>Warm-o-rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Abe Vigoda&#8217;s x 10 IC<\/li>\n<li>Arm Swirly Things FWD x 10 IC &#8211; hold it<\/li>\n<li>Arm Swirly Things BKWD x 10 IC &#8211; hold it<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<\/ul>\n<p>We did a short mosey to the benches by the sidewalk for&#8230;<\/p>\n<ul>\n<li>Erkins x 10 OYO<\/li>\n<li>Dips x 10 OYO<\/li>\n<li>Repeat-O<\/li>\n<\/ul>\n<p>We then moseyed to the corner of the track near the road for&#8230;<\/p>\n<p>Squat lap:<\/p>\n<ul>\n<li>20 squats then mosey to corner of the track by the field house\/concession stand<\/li>\n<li>20 sumo squats then mosey to the far corner of the track past the water tower<\/li>\n<li>20 copperhead squats then mosey to the corner of the track near the basketball goals<\/li>\n<li>20 narrow leg squats, with knees together (called by #VanGogh) then moseyed back to start<\/li>\n<\/ul>\n<p>Next we moseyed to the far side of the field house\/concession stand to grab some bricks for&#8230;<\/p>\n<ul>\n<li>Colt 36&#8217;s (dubbed by #Fingers) x 12 each OYO of lower half curls, upper half curls and full motion curls<\/li>\n<li>Overhead presses x 15 IC<\/li>\n<li>Squats with your bricks x 10 IC<\/li>\n<li>Repeat-O<\/li>\n<\/ul>\n<p>For YHC&#8217;s finale, we moseyed to the field for&#8230;<\/p>\n<ul>\n<li>Bear crawl approximately 10\/15 yards, perform 10 squats OYO and 10 merkins OYO<\/li>\n<li>Repeat-O the full length of the field<\/li>\n<\/ul>\n<p>Time was up for YHC and to much dismay of the PAX (especially #Fingers and #Harden), the keys (and Q gift) were given to #VanGogh for&#8230;<\/p>\n<ul>\n<li>Rounds of 11&#8217;s on the basketball courts &#8211; PAX ran the full length of 2 courts with jump squats and Carolina dry docks<\/li>\n<li>PAX completed an extra round with the 6 and moseyed back to the parking lot right at 6:15, so not time for MARY<\/li>\n<\/ul>\n<p>CoT:<\/p>\n<ul>\n<li>Prayer request for peace during the holidays and the California wild fires<\/li>\n<li>Reminder about the F3WS holiday party next Saturday<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Beatdown ended with 1.6 miles traveled, according to #VanGogh<\/li>\n<li>Great to see #Road Apple briefly as he rolled in from EC!<\/li>\n<li>Welcome again #Joker, a former FNG on Tuesday, posting for his 2nd time and has HC&#8217;d for #BBBC tomorrow!<\/li>\n<li>Feels like YHC hasn&#8217;t seen #Harden or #Shake n Bake in a while, enjoyed suffering with you gentlemen this AM, as usual! \u00a0Tclaps to #Harden and his M for EHing #Joker. \u00a0#Shake n Bake has to be one of the quietest PAX in all of F3WS, definitely the strong silent type, always seems to give 100%!<\/li>\n<li>Tclaps to #VanGogh for the assist this AM. \u00a0YHC wants to be like you when he grows up (and slims down, hopefully)!<\/li>\n<li>YHC hasn&#8217;t had the pleasure to workout with #Drano often, and I think this was his first time posting at #TheDistillery. \u00a0Hope to see you again soon! \u00a0#Drano has the fastest bear crawl I&#8217;ve ever seen.<\/li>\n<li>#Fingers, as usual, always makes workouts more enjoyable with his MC. \u00a0YHC always looks forward to hearing him callback the exercises in an &#8220;accent&#8221; and his faux (mostly) complaining!<\/li>\n<\/ul>\n<p>YHC will thank himself for the keys tonight with nice pour of bourbon!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reaching out to #Geppetto to confirm his Q for this morning, he informed YHC he might be headed out of town for work. \u00a0It wasn&#8217;t officially official so YHC awaited confirmation. \u00a0Confirmation was received after YHC posted the pre-blast on the Tweeter. \u00a0It was predetermined that YHC would be the substi-Q with a the need [&hellip;]<\/p>\n","protected":false},"author":179,"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-3483","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Sour Mash & VanGogh","date":"12\/7\/2017","pax":"Drano, Road Apple & VanGogh for an EC 10K<br \/>\r\n<br \/>\r\nDrano, Fingers, Harden, Joker, Shake n Bake, Sour Mash & VanGogh for the beatdown"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3483","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3483"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3483\/revisions"}],"predecessor-version":[{"id":3486,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3483\/revisions\/3486"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}