{"id":4459,"date":"2018-04-12T18:48:27","date_gmt":"2018-04-12T22:48:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4459"},"modified":"2018-04-12T18:48:27","modified_gmt":"2018-04-12T22:48:27","slug":"thedistillery-18-04-12","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/thedistillery-18-04-12\/","title":{"rendered":"The 12th Day of the 4th Month @ #THEDistillery"},"content":{"rendered":"

Four PAX gathered in the gloom at Clemmons Elementary on the 12th day of the 4th month to do various combinations of exercises centered around the numbers 4 and 12. Sound exciting? Oh man, you have no idea…<\/p>\n

Warm-o-rama:<\/strong>
\nSSH, IST\/IW, Arm Swirly Things, Abe Vigoda, Toy Soldiers (all IC)<\/p>\n

Mosey to soccer field<\/em><\/p>\n

Dirty MacDeuce:<\/strong>
\nFour rounds: x12 reps IC of 3 exercises + run lap around soccer field<\/p>\n

    \n
  1. Merkins, Squats, LBC<\/li>\n
  2. Wide Merkins, CH Squats, Freddie Mercury<\/li>\n
  3. Tempo Merkins, Sumo Squats, LF<\/li>\n
  4. Hand-Release Merkins, Jump Squats, Low Dolly<\/li>\n<\/ol>\n

    Mosey to shelter<\/em><\/p>\n

    Bench Work @ the Shelter:<\/strong>
    \nIrkins, Derkins, & Dips: x12 reps OYO repeato x4<\/p>\n

    Mosey to basketball court<\/em><\/p>\n

    Four Corners + Escalator:<\/strong>
    \nRun around perimeter of basketball court, stopping at each corner to do “escalating” set of exercises.<\/p>\n

      \n
    • Corner 1: Monkey Humpers x10<\/li>\n
    • Corner 2: Monkey Humpers x10 + Plank Jax x20<\/li>\n
    • Corner 3: Monkey Humpers x10 + Plank Jax x20 + SSH x30<\/li>\n
    • Corner 4: Monkey Humpers x10 + Plank Jax x20 + SSH x30 + Seal Claps x40<\/li>\n<\/ul>\n

      Mosey back to start<\/em><\/p>\n

      Mary:<\/strong>
      \nPenguin Crunch, Rosalita, American Hammer, Protractor, LBC<\/p>\n

      YHC took us out.<\/p>\n

      COT:<\/strong><\/p>\n

        \n
      • Q school this Saturday at Hanes Park – 6:00am<\/li>\n
      • Prayers for one of @Jiminy’s customers (Jim McGee) is struggling with the aftermath of brain tumor surgery; surgery was mostly successful in removing the tumors, but dealing with some complications from the surgery.<\/li>\n
      • Everyone pushed hard and did good work this morning!<\/li>\n
      • Thanks for the keys, @SourMash!<\/li>\n<\/ul>\n

        Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"

        Four PAX gathered in the gloom at Clemmons Elementary on the 12th day of the 4th month to do various combinations of exercises centered around the numbers 4 and 12. Sound exciting? Oh man, you have no idea… Warm-o-rama: SSH, IST\/IW, Arm Swirly Things, Abe Vigoda, Toy Soldiers (all IC) Mosey to soccer field Dirty […]<\/p>\n","protected":false},"author":58,"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-4459","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Fingers","date":"04\/12\/18","pax":"Jiminy (WB), Schneider, Sour Mash, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4459","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4459"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4459\/revisions"}],"predecessor-version":[{"id":4461,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4459\/revisions\/4461"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}