{"id":4826,"date":"2018-05-10T10:52:58","date_gmt":"2018-05-10T14:52:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4826"},"modified":"2018-05-10T10:52:58","modified_gmt":"2018-05-10T14:52:58","slug":"distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/distillery\/","title":{"rendered":"Distillery"},"content":{"rendered":"<p>The Distillery<\/p>\n<p>5\/10\/18<\/p>\n<p>PAX: Sgt Schultz, Drano, Psi, Buttermaker, Veggiemite, Palin<\/p>\n<p>Q: Palin<\/p>\n<p>Beautiful morning for a workout, Drano and Buttermaker even put in some EC. Full disclaimer and mission statement given.<\/p>\n<p>Warm-up: SSH, IW, AV, Whirly<\/p>\n<p>Theme for the day is slow, full range of movement exercises and fast sprints.<\/p>\n<p>Mosey to the football field, perform exercise, sprint to the end (~40 yards), perform next exercise, then recovery walk to start performing arm circles or seal clap.<\/p>\n<ul>\n<li>10 merkins at start, 10 squats at end<\/li>\n<li>10 crucible merkins, 10 copperhead squats<\/li>\n<li>10 diamond merkins, 10 Right leg pistol squats<\/li>\n<li>10 ranger merkins, 10 Left leg pistol squats<\/li>\n<\/ul>\n<p>Psi left about now to take a Whirly. Repeat w\/ 15 of each<\/p>\n<p>Mosey to the blocks<\/p>\n<p>Take block onto field, Perform 10 of each exercise, sprint ~60 yards, mosey back<\/p>\n<ul>\n<li>Curls, Tricep ext, Bus driver<\/li>\n<li>Upright row, bent over row, deadlift<\/li>\n<li>front raise, OH press, squat<\/li>\n<li>lunge, side raise right, side raise left<\/li>\n<\/ul>\n<p>Return blocks and mosey to wall<\/p>\n<ul>\n<li>People\u2019s chair, each person does 3 derkins consecutively down the line<\/li>\n<li>BTTW, each person does 2 hip slappers each side consecutively down the line<\/li>\n<li>BTTW, each person does 1 hip slapper each side consecutively down the line<\/li>\n<\/ul>\n<p>Mary by committee<\/p>\n<p>Pretty quiet crowd this morning. It was great to meet, or re-meet, Psi, Buttermaker, and Veggiemite. We were hoping Psi would return post-Whirly, but it must have been a big one or he did not find an operable restroom in time.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Ziggy Stardust has his VQ Saturday at Impossible Situation.<\/li>\n<li>Drano will be at Splash\u2019s house tonight for a Diez de Mayo party. The rest of the PAX are invited to Splash\u2019s house Sat night for a Doce de Mayo party to benefit LLS.<\/li>\n<li>Saturday there is a River Oaks Community Church ROCC 5k if you want to double down after your post<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>Those struggling with addiction<\/li>\n<li>All the mothers on mother\u2019s day<\/li>\n<\/ul>\n<p>Honor to lead the group, as always. I was hoping to do some sprints up hills, but alas there are no hills to be found\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Distillery 5\/10\/18 PAX: Sgt Schultz, Drano, Psi, Buttermaker, Veggiemite, Palin Q: Palin Beautiful morning for a workout, Drano and Buttermaker even put in some EC. Full disclaimer and mission statement given. Warm-up: SSH, IW, AV, Whirly Theme for the day is slow, full range of movement exercises and fast sprints. Mosey to the football [&hellip;]<\/p>\n","protected":false},"author":213,"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-4826","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Palin","date":"5\/10\/2018","pax":"Sgt Schultz, Drano, Psi, Buttermaker, Veggiemite, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4826","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4826"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4826\/revisions"}],"predecessor-version":[{"id":4827,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4826\/revisions\/4827"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4826"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4826"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4826"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}