{"id":5278,"date":"2018-06-16T11:01:37","date_gmt":"2018-06-16T15:01:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5278"},"modified":"2018-06-16T11:06:46","modified_gmt":"2018-06-16T15:06:46","slug":"wefoco-coq-at-is","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/wefoco-coq-at-is\/","title":{"rendered":"#WeFoCo CoQ at #IS"},"content":{"rendered":"<p>QIC: Sour Mash &amp; Harden<\/p>\n<p>Date 06\/16\/2018<\/p>\n<p>The PAX:\u00a0Stats, Ziggy Stardust, Sgt. Schultz, Cheesesteak, Grapevine, Palin, Sour Mash, Lamp Chop, Buyout, Harden<\/p>\n<p>Warm-o-Rama:<\/p>\n<p>Standard fare &#8211; SSH, Arm Swirlies, Abe Vigoda, Whirly&#8217;s, Hillbillies, Mountain Climbers, Seal Claps and Overhead claps<\/p>\n<p>The THANG:<\/p>\n<p>Harden was up first and led the PAX to the track for No Mercy Mile &#8211;<\/p>\n<ul>\n<li>Start at middle of first straight away<\/li>\n<li>Run to first corner and then bear crawl halfway through corner<\/li>\n<li>Sprint to middle of second straight away and perform 25 merkins<\/li>\n<li>Sprint to next corner and lunge walk halfway through corner<\/li>\n<li>Sprint to middle of first straight away and perform 25 squats<\/li>\n<\/ul>\n<p>Repeat-O 3 more times to complete a mile with 400 yards bear crawled, 400 yards lunge walked, 100 merkins and 100 squats.<\/p>\n<p>YHC was up next so we moseyed to the softball field near the bottom of Education Hill for some baseball style Dora 1-2-3-4 &#8211;<\/p>\n<ul>\n<li>Partner up<\/li>\n<li>First partner starts the exercise while partner 2 runs the bases<\/li>\n<li>Flip flop until\u00a0100 merkins, 200 squats, 300 LBCs and 400 seal claps have been completed<\/li>\n<\/ul>\n<p>We finished with 5 minutes left so we did a slow mosey back to start for&#8230;<\/p>\n<p>Merry Mary:<\/p>\n<ul>\n<li>10 merkins OYO<\/li>\n<li>10 LBCs OYO<\/li>\n<li>10 stagger&#8217;d arm merkin, right arm forward OYO<\/li>\n<li>10 mutton crunches RoL OYO<\/li>\n<li>10 stagger&#8217;d arm merkin, left arm forward OYO<\/li>\n<li>10 mutton crunches LoR OYO<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>The H4H house a group of PAX worked on is finished and were invited out for its &#8220;grand opening&#8221;.<\/li>\n<li>F3 expansion, check Twitter for deets.\u00a0 All expenses paid.<\/li>\n<li>Harden has the Q at #VI on Monday.\u00a0 #WeFoCo<\/li>\n<li>Cheesesteak has the Q at Outhouse on Tuesday.<\/li>\n<li>Sgt. Schultz inquired about Ruck tomorrow but does not want to Q.<\/li>\n<\/ul>\n<p>Prayers\/Praises:<\/p>\n<ul>\n<li>Buyout has a product release this week<\/li>\n<li>Palin celebrating 6 years of marriage.\u00a0 Prayers for his M!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Sour Mash &amp; Harden Date 06\/16\/2018 The PAX:\u00a0Stats, Ziggy Stardust, Sgt. Schultz, Cheesesteak, Grapevine, Palin, Sour Mash, Lamp Chop, Buyout, Harden Warm-o-Rama: Standard fare &#8211; SSH, Arm Swirlies, Abe Vigoda, Whirly&#8217;s, Hillbillies, Mountain Climbers, Seal Claps and Overhead claps The THANG: Harden was up first and led the PAX to the track for No [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93,116],"tags":[],"class_list":["post-5278","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation","category-wefoco"],"acf":{"q":"Sour Mash & Harden","date":"06\/16\/2018","pax":"Stats, Ziggy Stardust, Sgt. Schultz, Cheesesteak, Grapevine, Palin, Sour Mash, Lamb Chop, Buyout, Harden"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5278","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5278"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5278\/revisions"}],"predecessor-version":[{"id":5281,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5278\/revisions\/5281"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}