{"id":4738,"date":"2018-05-03T13:05:19","date_gmt":"2018-05-03T17:05:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4738"},"modified":"2018-05-03T13:06:21","modified_gmt":"2018-05-03T17:06:21","slug":"sacrificing-arms-so-that-legs-may-live","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/sacrificing-arms-so-that-legs-may-live\/","title":{"rendered":"Sacrificing Arms, So That Legs May Live"},"content":{"rendered":"

Sacrificing Arms, So That Legs May Live<\/b><\/h3>\n

QIC<\/b>: Van Gogh<\/span><\/p>\n

Date<\/b>: 05\/03\/2018<\/span><\/p>\n

PAX<\/b>: Drano, Schneider, Sour Mash, Fingers (WD), Van Gogh (WB, QIC)<\/span><\/p>\n

\n

YHC recently ran a Spartan Ultra (30+ miles, 60+ obstacles, 10K+ ft of climb) and is in the middle of recovery week\u2026 but not wanting to be completely dormant, forcing myself to Q is a good way to get moving again. Having injured my foot last year getting back at it too soon after an Ultra, an easy on the leg workout was a no brainer.<\/span><\/p>\n

 <\/p>\n

Warm-o-rama <\/b><\/p>\n

    \n
  • IST x 15IC<\/span><\/li>\n
  • Abe Vigoda x 10 IC<\/span><\/li>\n
  • SSHx 15 IC<\/span><\/li>\n
  • Toy Soldiers x 10 IC<\/span><\/li>\n
  • Running w\/Scissors x 15 IC<\/span><\/li>\n
  • Whirly Has The Clap x 10 IC<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    The Thang<\/b><\/p>\n

      \n
    • Walking Shoulders<\/span>\n
        \n
      • Arm Swirly Things Forward x 20 IC<\/span><\/li>\n
      • Arm Swirly Things Reverse x 20 IC<\/span><\/li>\n
      • Jack Reacher x 20 IC<\/span><\/li>\n
      • Seal Clap x 20 IC<\/span><\/li>\n
      • Overhead Clap x 20 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
      • Burp Worms!<\/span>\n
          \n
        • Inchworm<\/span>\n
            \n
          • Merkin when fully extended<\/span><\/li>\n
          • Jump hands up when hands meet feet <\/span><\/li>\n<\/ul>\n<\/li>\n
          • Repeato length of field<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Walking Moroccan Nightclub to Shelter x 20 IC<\/span><\/li>\n
          • Block Bicep Work<\/span>\n
              \n
            • 21s – Nonstop:<\/span>\n
                \n
              • Lower Half Curl x 7 IC<\/span><\/li>\n
              • Upper Half Curl x 7 IC<\/span><\/li>\n
              • Full Curl x 7 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
              • Hammer Curl (hold outer edge) x 15 IC<\/span><\/li>\n
              • Reverse Curl (palms facing down) x 15 IC<\/span><\/li>\n
              • One handed x 5 IC or failure<\/span><\/li>\n<\/ul>\n<\/li>\n
              • Mosey to start<\/span><\/li>\n<\/ul>\n

                Merry Mary<\/b><\/p>\n

                  \n
                • Merkins x 10 IC<\/span>\n
                    \n
                  • WWII x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                  • Scissor Merkins x 5 IC<\/span>\n
                      \n
                    • American Hammer x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                    • Diamond Merkins x 10 IC<\/span>\n
                        \n
                      • Flutter Kicks x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                      • Ranger Merkins x 10 IC<\/span>\n
                          \n
                        • Freddy Mercury x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                        • Wide Merkins x 10 IC<\/span>\n
                            \n
                          • Low Dolly x 15 IC <\/span><\/li>\n<\/ul>\n<\/li>\n
                          • Staggered Merkins L x 10 IC<\/span>\n
                              \n
                            • Juanita x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                            • Staggered Merkins R x 10 IC<\/span>\n
                                \n
                              • Penguin Crunch x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                              • Irkin x 10 IC<\/span>\n
                                  \n
                                • LBC x 15 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                  Fin!<\/span><\/p>\n

                                  \n

                                  CoT<\/b><\/p>\n

                                    \n
                                  • End of school year prayers<\/span><\/li>\n
                                  • Announcement for the ROCC 5K on May 12<\/span><\/li>\n
                                  • Schneider is looking for #BBBC Qs starting in June!!<\/span><\/li>\n
                                  • YHC took us out giving thanks<\/span><\/li>\n<\/ul>\n

                                    NMM<\/b><\/p>\n

                                      \n
                                    • Kudos to Drano, Schneider and Sour Mash who ran between 1.5 and 2 miles EC! #TeachersPets<\/span><\/li>\n
                                    • Great weather this morning, perfect for a bootcamp!<\/span><\/li>\n
                                    • PAX were waiting for their arms to fall off\u2026 never happened. #Kobains<\/span><\/li>\n
                                    • YHC apologized for the low mileage today, kept it right at .6 miles. <\/span><\/li>\n
                                    • Burp worms were begrudgingly performed by all, more leg then YHC thought, but a good total body set. About 50 performed total down length of field (50x6ft = 300ft = 100yards)<\/span><\/li>\n
                                    • @Fingers admitted to Omaha-ing a merkin every other inchworm. #StillNotEasy<\/span><\/li>\n
                                    • @SourMash was saddened when we arrived at the field, hoping to do some block work\u2026. He eventually got his wish!<\/span><\/li>\n
                                    • @Schneider is a strong dude, he easily one arm curled the block.<\/span><\/li>\n
                                    • @Drano struck a nice pose while switching to bricks at one point. \u201cAll about that posture!\u201d from our regional Yogee<\/span><\/li>\n
                                    • Merry Mary is always a crowd pleaser\u2026 240 ab reps, plus 150 merkins.<\/span><\/li>\n
                                    • Totals for the day were 200 merkins and 290 ab reps (Burp Worm reps included), 240 shoulder motions, and 112 bicep reps. Plus a whole lot of fun.\u00a0<\/span><\/li>\n<\/ul>\n

                                      Thanks for the keys, @SourMash! See the #WeFoCo crew tomorrow at #BBBC!<\/p>\n

                                      -VG<\/p>\n","protected":false},"excerpt":{"rendered":"

                                      Sacrificing Arms, So That Legs May Live QIC: Van Gogh Date: 05\/03\/2018 PAX: Drano, Schneider, Sour Mash, Fingers (WD), Van Gogh (WB, QIC) YHC recently ran a Spartan Ultra (30+ miles, 60+ obstacles, 10K+ ft of climb) and is in the middle of recovery week\u2026 but not wanting to be completely dormant, forcing myself to […]<\/p>\n","protected":false},"author":42,"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-4738","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Van Gogh","date":"05\/03\/2018","pax":"Drano, Schneider, Sour Mash, Fingers (WD), Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4738","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4738"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4738\/revisions"}],"predecessor-version":[{"id":4742,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4738\/revisions\/4742"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}