{"id":5173,"date":"2018-06-07T10:50:58","date_gmt":"2018-06-07T14:50:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5173"},"modified":"2018-06-07T10:50:58","modified_gmt":"2018-06-07T14:50:58","slug":"legs-arms-cardio","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/legs-arms-cardio\/","title":{"rendered":"Legs, Arms, Cardio"},"content":{"rendered":"

Date: 06\/07\/2018<\/p>\n

Q: Harden<\/p>\n

Pax: Gusher, 60 Minutes, Vegemite, Drama Queen, Schneider, Harden – Mary Participants: Drano & Offsides<\/p>\n

6 pax arrived in the gloom this morning at #TheDistillery. With 2 minutes until launch, Vegemite noted that the cars in the parking lot outnumber the amount of Pax ready to start the workout – 9 to 6. 2\/3 of those missing arrived for Mary however decided to skip the meat of the workout. Today’s plan was simple, attempt to provide a full body workout. So off we went:<\/p>\n

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

    \n
  1. SSH x 12 IC<\/li>\n
  2. Whirly x 12 IC<\/li>\n
  3. Mountain Climber x 12 IC<\/li>\n
  4. Hillbillies x 12 IC<\/li>\n<\/ol>\n

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

    Mosey to the corner of the track<\/p>\n

    Phase 1: Legs<\/em><\/p>\n

      \n
    • Dan Taylor length of front stretch\n
        \n
      • 1:4; 2:8; 3:12…..\u00a0\u2013 Squat to Lunge walk ratio<\/li>\n<\/ul>\n<\/li>\n
      • Monkey Humpers x 15 IC<\/li>\n
      • Mosey to Shelter<\/li>\n<\/ul>\n

        Aiken Legs<\/p>\n

          \n
        1. 20 Squats<\/li>\n
        2. 20 Step ups \u2013 alternating legs<\/li>\n
        3. 20 Lunges \u2013 alternating legs<\/li>\n
        4. 20 Smurf Jacks<\/li>\n
        5. Repeato x 2<\/li>\n<\/ol>\n

          Phase 2: Arms\/Shoulders<\/em><\/p>\n

          Grab a block, Cusak to field<\/p>\n

            \n
          1. Bears and blocks\n
              \n
            1. Start w\/ Block between feet<\/li>\n
            2. In bear position, pull block from feet to past head<\/li>\n
            3. Bear crawl until block is back between your feet<\/li>\n
            4. Repeato x 10<\/li>\n<\/ol>\n<\/li>\n
            5. Brick work\n
                \n
              1. Curls x 15 IC<\/li>\n
              2. OHP x 15 IC<\/li>\n
              3. Skullcrusher x 15 OYO<\/li>\n
              4. Rows x 15 IC<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                Return blocks and mosey to edge of small field for:<\/p>\n

                Phase 3: Cardio<\/em><\/p>\n

                  \n
                1. Partner Push to mid point of field – flap jack<\/li>\n
                2. Partner Pull to\u00a0mid point of field – flap jack<\/li>\n
                3. Conestoga\/Saratoga w\/ Ropes to mid point of field – flap jack<\/li>\n<\/ol>\n

                  4 Minutes remaining, so mosey to parking lot for Mary:<\/p>\n

                  Mary<\/strong><\/p>\n

                  Drano and Offsides join in on the fun<\/p>\n

                    \n
                  1. LBC\u2019s x\u00a010 IC<\/li>\n
                  2. Penguin Crunches x\u00a010 IC<\/li>\n
                  3. Snow Angels x 10 IC<\/li>\n<\/ol>\n

                    Finished!<\/p>\n

                    NMM<\/strong><\/p>\n

                      \n
                    • Not a ton of chatter this morning. Quite but hard working group.<\/li>\n
                    • YHC believes this was my first time working out with 60 minutes and Gusher. Excellent work by both and hope to see you out and around more.<\/li>\n
                    • Thanks to DQ for both agreeing to come to #TheDistillery today and bringing his ropes – Conestoga just sticks in YHC mind for some reason. It must be the vision of oxen pulling a wagon on the Oregon Trail that does it. We were strong like a bunch of oxen this morning. Luckily no one died of dysentery.<\/li>\n
                    • Vegemite and Schneider\u00a0got\u00a0after today.<\/li>\n<\/ul>\n

                      Announcements<\/strong><\/p>\n

                        \n
                      • #BBBC launching from VI tomorrow morning – several different distance options available. Come join us.<\/li>\n
                      • Launch Bunch is hosted by Schneider tomorrow at Cin Cin Burger Bar. 11:45 am.<\/li>\n<\/ul>\n

                        Prayer Concerns<\/strong><\/p>\n

                          \n
                        • Gusher and his M as they await the arrival of their 2.0.<\/li>\n<\/ul>\n

                          DQ took us out in fine fashion, Thank you!<\/p>\n

                          @SourMash – Thank you for providing me with the opportunity to lead.<\/p>\n

                           <\/p>\n

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

                          Date: 06\/07\/2018 Q: Harden Pax: Gusher, 60 Minutes, Vegemite, Drama Queen, Schneider, Harden – Mary Participants: Drano & Offsides 6 pax arrived in the gloom this morning at #TheDistillery. With 2 minutes until launch, Vegemite noted that the cars in the parking lot outnumber the amount of Pax ready to start the workout – 9 […]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,115,87,116],"tags":[],"class_list":["post-5173","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hashtags","category-the-distillery","category-wefoco"],"acf":{"q":"Harden","date":"06\/07\/2018","pax":"Gusher, 60 Minutes, Vegemite, Drama Queen, Schneider, Harden "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5173","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5173"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5173\/revisions"}],"predecessor-version":[{"id":5174,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5173\/revisions\/5174"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}