{"id":4304,"date":"2018-03-29T11:19:20","date_gmt":"2018-03-29T15:19:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4304"},"modified":"2018-03-29T11:19:20","modified_gmt":"2018-03-29T15:19:20","slug":"washing-of-the-feet-thursday","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/washing-of-the-feet-thursday\/","title":{"rendered":"Washing of the Feet Thursday"},"content":{"rendered":"<p>QIC: Sour Mash<\/p>\n<p>Date: 3\/29\/2018<\/p>\n<p>The PAX:\u00a0Boomerang, Drano, Maaco (FKA Jared Bradley), Sour Mash<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Mountain Climbers x 15 IC<\/li>\n<li>Arm Swirly Things FWD x 10 IC<\/li>\n<li>Army Swirly Things BKWD x 10 IC<\/li>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<\/ul>\n<p>The THANG<\/p>\n<ul>\n<li>DORA 1-2-3\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey to shelter, grab a cinder block<\/p>\n<ul>\n<li>Cusack to football field\n<ul>\n<li>Overhead Press x 10 IC<\/li>\n<li>Bear Crawl 10 paces and back<\/li>\n<li>Curls x 10 IC<\/li>\n<li>Bear Crawl 10 paces and back<\/li>\n<li>Skull Crushers x 10 IC<\/li>\n<li>Bear Crawl 10 paces and back<\/li>\n<li>Squats x 10 IC<\/li>\n<li>Lunge Walk 10 paces and back<\/li>\n<li>Monkey Humpers x 10 IC<\/li>\n<li>Lunge Walk 10 paces and back (this was a crowd pleaser after the monkey humpers)<\/li>\n<li>Peter Parkers x 10 IC<\/li>\n<li>Lunge Walk 10 paces and back<\/li>\n<li>Cusack back and put your cinder block up<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey to shelter<\/p>\n<ul>\n<li>Irkins x 10 IC<\/li>\n<li>Right Leg Step Ups x 10 OYO<\/li>\n<li>PAX choice &#8211; Irkins or Derkins x 10 IC<\/li>\n<li>Left Leg Step Ups x 10 OYO<\/li>\n<\/ul>\n<p>Mosey back to parking lot for MARY<\/p>\n<p>MARY<\/p>\n<ul>\n<li>Freddie Mercuries x 10 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>LBCs x 10 IC<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>CoT<\/p>\n<ul>\n<li>Annoucements\n<ul>\n<li>Q school upcoming<\/li>\n<\/ul>\n<\/li>\n<li>Prayer Requests\n<ul>\n<li>Drano&#8217;s brother-in-laws father<\/li>\n<li>Boomerang&#8217;s sister-in law<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Boomerang took us out like a true #HIM.\u00a0 The man has a gift!<\/p>\n<p>NMM<\/p>\n<ul>\n<li>Small crowd this AM, but we welcomed an FNG.\u00a0 Maaco serves as a Prop Dad with YHC at our 2.0s dance studio and normally does CrossFit.\u00a0 He paints cars and has a quite impressive mustache.\u00a0 Drano tossed out Magellan, Boomerang FTW with Maaco!\u00a0 Both were superb choices!<\/li>\n<li>Drano got some solo EC in this AM and possibly after.\u00a0 He was stretching as YHC was leaving after the beatdown<\/li>\n<li>Good to have Boomerang back out at TheDistillery, I think he has been going to TRQ recently but even the strongest PAX can&#8217;t resist the #WeFoCo movement.\u00a0 He also swears I&#8217;ve been 39 for more than a year.<\/li>\n<li>Strong work put in by everyone this AM.\u00a0 As always, YHC appreciates the support!<\/li>\n<li>YHC needs to stock up on more airplane bottles of bourbon.\u00a0 Gave the last one away today to former FNG Maaco.\u00a0 New promotion will be VQ&#8217;s, TheDistillery VQ&#8217;s and FNG&#8217;s will get an airplane bottle of bourbon.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Sour Mash Date: 3\/29\/2018 The PAX:\u00a0Boomerang, Drano, Maaco (FKA Jared Bradley), Sour Mash Warm-O-Rama SSH x 15 IC Mountain Climbers x 15 IC Arm Swirly Things FWD x 10 IC Army Swirly Things BKWD x 10 IC Abe Vigoda x 10 IC Seal Claps x 10 IC Overhead Claps x 10 IC The THANG [&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":[112,87,116],"tags":[],"class_list":["post-4304","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"03\/29\/2018","pax":"Boomerang, Drano, Maaco (FKA Jared Bradley), Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4304","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=4304"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4304\/revisions"}],"predecessor-version":[{"id":4307,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4304\/revisions\/4307"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}