{"id":3656,"date":"2018-02-08T10:20:49","date_gmt":"2018-02-08T14:20:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3656"},"modified":"2018-02-08T10:20:49","modified_gmt":"2018-02-08T14:20:49","slug":"distillery-message-2-8-make-the-darn-free-throw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/distillery-message-2-8-make-the-darn-free-throw\/","title":{"rendered":"Distillery message 2\/8: Make the darn free throw!"},"content":{"rendered":"<p>In an attempt to be a bit creative and keep the Pax together, YHC chose to have entire workout happen on basketball court.\u00a0 Various skill level was displayed as layups and free throws determined the length of the exercise.\u00a0 Let&#8217;s do this!<\/p>\n<p>Warm-A-Rama<\/p>\n<p>SSH, IW, Whirly with a clap, Abe Vigodas<\/p>\n<p>Mosey to shelter, grab two bricks, back to basketball court.<\/p>\n<p>Thang<\/p>\n<p>One brother picks a card for exercise and rest of Pax do exercise while brother runs to other end of court and makes one layup and one free throw &#8211; exercise continues until brother returns.\u00a0 All got through 3 maybe 4 turns of shooting baskets.<\/p>\n<p>When appropriate exercises done with bricks.<\/p>\n<p>Exercises (not in order) &#8211; Box Cutter, LBC, Bear Crawl, Mike Tyson, Wide Merkins, Donkey Kicks, Juanita, Split Squats, Sun God F, Mountain Climber, Overhead Clap, Lunge, Low Dolly, Alphabet, Sun God R, WWII situp, Seal Clap, Merkin, Crab Walk, Heels to heaven, Carolina Dry Docks, Plankjack, Rosalita, Squat, Freddie Mercury<\/p>\n<p>Mosey back to return bricks, back to parking lot.<\/p>\n<p>Plank for about 90 seconds.<\/p>\n<p>And scene.<\/p>\n<p>COT &#8211; Sgt Schultz took us out thankful for the friends and brothers made through F3.<\/p>\n<p>Announcements &#8211; Shake&amp;Bake colleague lost a loved one.\u00a0 Thoughts for the family.<\/p>\n<p>NMM\/Observations<\/p>\n<ul>\n<li>Possible to miss more than one layup on your turn<\/li>\n<li>YHC capped the free throw misses at 5 and then you must return &#8211; came in handy on a couple turns<\/li>\n<li>YHC 4\/7 on free throws.\u00a0 #readyforNBA<\/li>\n<li>Schneider 4\/6 #clearlypracticedallnight<\/li>\n<li>Lot of animosity towards Duke and UNC this morning.\u00a0 Sgt Schultz has equal disdain for both teams, impressive amount.<\/li>\n<\/ul>\n<p>Thank you for the opportunity, push and support.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In an attempt to be a bit creative and keep the Pax together, YHC chose to have entire workout happen on basketball court.\u00a0 Various skill level was displayed as layups and free throws determined the length of the exercise.\u00a0 Let&#8217;s do this! Warm-A-Rama SSH, IW, Whirly with a clap, Abe Vigodas Mosey to shelter, grab [&hellip;]<\/p>\n","protected":false},"author":133,"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-3656","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Tuco","date":"2\/8\/2018","pax":"Sour Mash, Sgt Schultz, Sassy, Shake & Bake, Schneider, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3656","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3656"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3656\/revisions"}],"predecessor-version":[{"id":3657,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3656\/revisions\/3657"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}