{"id":4203,"date":"2018-03-21T14:39:37","date_gmt":"2018-03-21T18:39:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4203"},"modified":"2018-03-22T10:16:08","modified_gmt":"2018-03-22T14:16:08","slug":"jjwatt","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/jjwatt\/","title":{"rendered":"Celebrating JJ Watt&#8217;s 29th Bday"},"content":{"rendered":"<p>Q: Harden<\/p>\n<p>Date: 3\/22\/2018<\/p>\n<p>Pax: Sour Mash, Schneider (WD), Harden (WB)YHC pulled into the dark parking lot at #TheDistillery a little early, ~0515, wondering who would show up for todays activities. A quick review of the game plan, twitter check, and it was now 0520 &#8211; still no other pax showing up. Finally, at 0525, the vehicles came speeding in and a nice crowd had infiltrated the AO. 8 total pax (5 Wib, 3 Distillery) came to WeFoCo this morning for a little fun and games that went something like this:<\/p>\n<p><strong>Joint Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Whirly&#8217;s x 20 IC<\/li>\n<li>Arm Swirly Things F x 10 IC<\/li>\n<li>Arm Swirly Things R x 10 IC<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Abe Vegoda x 10 IC<\/li>\n<li>Hillbillies x 20 IC<\/li>\n<\/ul>\n<p>At this point the 3 Distillery pax departed and moseyed to the basketball courts. Today&#8217;s theme was explained (JJ Watt&#8217;s 29th Birthday) and we began our workout:<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p><em>NFL Combine<\/em><\/p>\n<ol>\n<li>Watt ran a 4.84s 40-yard dash at his combine\n<ul>\n<li>Pax sprint ~40 yards (1 1\/2 basketball court lengths)<\/li>\n<li>Repeato x 3 since Watt was the NFL Player of the year three different times<\/li>\n<li>Mosey to Shelter, grab a coupon<\/li>\n<\/ul>\n<\/li>\n<li>Watt completed 34 bench press reps at the combine.\n<ul>\n<li>34 Bench Press w\/ Cinderblocks OYO<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>2011 NFL Draft<\/em><\/p>\n<ol>\n<li>Watt was drafted #11 in the first round in 2011 by the Houston Texans\n<ul>\n<li>11 Burpees OYO<\/li>\n<li>Mosey the length of the football field and back<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>NFL Career (so far)<\/em><\/p>\n<ol>\n<li>Watt has recorded 76 career sacks and 15 forced fumbles to date.\n<ul>\n<li>5 Merkins<\/li>\n<li>25 Jack Reachers<\/li>\n<li>Repeato x 3<\/li>\n<li>1 Additional Jack Reacher to reach our 76 career sacks<\/li>\n<\/ul>\n<\/li>\n<li>Watt missed the 2017 season with a lower leg fracture\n<ul>\n<li>Bolt 45&#8217;s\n<ul>\n<li>15 reps top 1\/2 of a squat IC<\/li>\n<li>15 reps lower 1\/2 of a squat IC<\/li>\n<li>15 reps full range of motion squat IC<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Watt was 4x Pro Bowler and NFL All Pro\n<ul>\n<li>Overhead Press x 8 OYO<\/li>\n<li>Curls x 8 OYO<\/li>\n<li>Rows x 8 OYO<\/li>\n<li>American Hammer with the block x 8 OYO<\/li>\n<li>Repeato x 4, reducing reps by 1 each set<\/li>\n<\/ul>\n<\/li>\n<li>Watt wears Jersey #99\n<ul>\n<li>33 Right Leg Step Ups OYO<\/li>\n<li>33 Left Leg Step Ups OYO<\/li>\n<li>33 Dips OYO<\/li>\n<\/ul>\n<\/li>\n<li>Wall Work &#8211; Since Watt set out 2017\n<ul>\n<li>Lot&#8217;s of people&#8217;s chair<\/li>\n<li>Wonderbra&#8217;s with cinderblock x 10 IC<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><strong>Mary<\/strong><\/p>\n<p>We moseyed around the track and back to the parking lot for Mary.<\/p>\n<ol>\n<li>Irkins x 10 OYO<\/li>\n<li>Fast Feet x 10 OYO<\/li>\n<li>Repeato x 2<\/li>\n<\/ol>\n<p>Watt helped raise $37,000,000 for the hurricane relief effort in Houston, TX last year.<\/p>\n<ul>\n<li>37 LBC&#8217;s until Wib pax return<\/li>\n<\/ul>\n<p>Gepetto finished up Mary<\/p>\n<p>No announcements or prayer requests<\/p>\n<p>Gepetto took us out!<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ol>\n<li>Little to no chatter this morning at the Distillery, just lots of hard work by the brothers Perry and YHC.<\/li>\n<li>The Wib team shared the shelter and Gepetto tried to yell in an Australian accent. Still need to work on this some, Gepetto.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q: Harden Date: 3\/22\/2018 Pax: Sour Mash, Schneider (WD), Harden (WB)YHC pulled into the dark parking lot at #TheDistillery a little early, ~0515, wondering who would show up for todays activities. A quick review of the game plan, twitter check, and it was now 0520 &#8211; still no other pax showing up. Finally, at 0525, [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-4203","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Harden","date":"3\/22\/2018","pax":"Sour Mash (WD), Schneider, Harden (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4203","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4203"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4203\/revisions"}],"predecessor-version":[{"id":4211,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4203\/revisions\/4211"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}