{"id":5091,"date":"2018-05-31T12:38:18","date_gmt":"2018-05-31T16:38:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5091"},"modified":"2018-05-31T12:40:43","modified_gmt":"2018-05-31T16:40:43","slug":"counting-by-10s-at-thedistillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/counting-by-10s-at-thedistillery\/","title":{"rendered":"Counting by 10\u2019s at TheDistillery"},"content":{"rendered":"<p>The Distillery<\/p>\n<p>Date: 5\/31\/2018<\/p>\n<p>Pax: 60 Minutes (WB), Vegamite, Fingers (WD), Goofy, Schneider, SourMash<\/p>\n<p>Q: Goofy<\/p>\n<p>6 Pax gathered in the rain free, but 100% humidity morning for some pain and some fun in WestFoCo.<\/p>\n<p>Warm-o-Rama:<span class=\"Apple-converted-space\">\u00a0 <\/span>The usual for Goofy<\/p>\n<p>Cardboard Work<\/p>\n<ul>\n<li>10 Burpees, run 10 yards and back<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>20 Lunges each leg, run 20 yards and back<\/li>\n<li>30 H2H, run 30<\/li>\n<li>40 Merkins, run 40<\/li>\n<li>50 jump squats, run 50<\/li>\n<li>60 LBC, run 60<\/li>\n<li>70 squats, run 70<\/li>\n<li>80 SSH, run 80<\/li>\n<li>90 Penguin Crunch, run 90<\/li>\n<li>100 Jack Reachers, run 100<\/li>\n<li>10 Burpees, run 10<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p>Partner work<\/p>\n<ul>\n<li>Run around field with partners running different directions, first time meet, do<span class=\"Apple-converted-space\">\u00a0 <\/span>10 Partner Derkins, second time 20<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Run to tractor tire in middle of field.<span class=\"Apple-converted-space\">\u00a0 <\/span>As partners, flip it 3x and switch to next group.<span class=\"Apple-converted-space\">\u00a0 <\/span>To side of field and back.<span class=\"Apple-converted-space\">\u00a0 <\/span>While not flipping, rest do squats<\/li>\n<\/ul>\n<p>Back to parking lot for a few minutes of Mary. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>FIN<\/p>\n<p>COT &#8211; YHC took us out asking him to help us be the men we are called to be<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>@Mash informed us that TCTC is doing $5 5k\u2019s at muddy creek trails starting soon.<span class=\"Apple-converted-space\">\u00a0 <\/span>F3 also offers free 5k\u2019s every Friday in Clemmons and Hanes Park. (But the $5 probably buys you a timing system and free tiny cups of Gatorade along the way) <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Friday 6PM Prison Ministries will be holding the annual \u201cHope on the Inside\u201d where a group circles the prison and prayers for those imprisoned and those who serve them<\/li>\n<li>All the WestFoCo pax recommended a new Italian ice in Clemmons.<span class=\"Apple-converted-space\">\u00a0 Apparently its outstanding. \u00a0<\/span><\/li>\n<li>BBBC launches from Lowes Foods in Clemmons.<span class=\"Apple-converted-space\">\u00a0 <\/span>@Fingers is the Q<\/li>\n<li>Co worker of @Mash has breast cancer. \u00a0Prayers for her and her family<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>Awesome to have @60Minutes out again for his 2nd F3 experience.<span class=\"Apple-converted-space\">\u00a0 <\/span>This time @Mongoose didn\u2019t make him come, it was voluntary. Hope you keep coming out! <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>@Vegamite is now a regular again.<span class=\"Apple-converted-space\">\u00a0 <\/span>Great guy who always brings a big smile with him.<span class=\"Apple-converted-space\">\u00a0 <\/span>Glad to have you back amongst the Pax<\/li>\n<li>super quiet group today.<span class=\"Apple-converted-space\">\u00a0 <\/span>They hardly even counted during warm up.<span class=\"Apple-converted-space\">\u00a0 <\/span>It probably didn\u2019t help that I had everyone counting in their head for much of the workout.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Thanks for the keys @Mash, always a nice trip out to WestFoCo and to visit my old elementary school.<span class=\"Apple-converted-space\">\u00a0 <\/span>Next Q, I think I will have us play kickball like the old days! <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The Distillery Date: 5\/31\/2018 Pax: 60 Minutes (WB), Vegamite, Fingers (WD), Goofy, Schneider, SourMash Q: Goofy 6 Pax gathered in the rain free, but 100% humidity morning for some pain and some fun in WestFoCo. Warm-o-Rama:\u00a0 The usual for Goofy Cardboard Work 10 Burpees, run 10 yards and back\u00a0 20 Lunges each leg, run 20 [&hellip;]<\/p>\n","protected":false},"author":187,"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-5091","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Goofy","date":"5\/31\/2018","pax":"60 Minutes (WB), Vegamite, Fingers (WD), Goofy, Schneider, SourMash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5091","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5091"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5091\/revisions"}],"predecessor-version":[{"id":5093,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5091\/revisions\/5093"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}