{"id":5467,"date":"2018-07-02T19:38:43","date_gmt":"2018-07-02T23:38:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5467"},"modified":"2018-07-02T19:39:58","modified_gmt":"2018-07-02T23:39:58","slug":"4-corners-in-the-sauna-theouthouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/4-corners-in-the-sauna-theouthouse\/","title":{"rendered":"4 Corners in the Sauna @ #TheOuthouse"},"content":{"rendered":"<p>QIC: Fingers<\/p>\n<p>Date: 07\/02\/18<\/p>\n<p>PAX: D-Day, Greenspan (WB), Fingers (WD)<\/p>\n<p>No wind to stir the trees, high humidity, and warm temps even without the sun make for a perfect day at #TheOuthouse. 3 PAX gathered to brave the stifling humidity and start the 4th of July week off with a beat down that went something like the following:<\/p>\n<p><strong>Warm-o-rama:<\/strong><\/p>\n<ul>\n<li>5-6 standard, x15 IC exercises&#8230; (SSH, IW, etc.)<\/li>\n<li>5 Burpees<\/li>\n<li>Run Lap around entire track (~.5mi)<\/li>\n<\/ul>\n<p><em>Mosey to tennis courts<\/em><\/p>\n<p><strong>4-Corners:<\/strong><\/p>\n<ul>\n<li>Exercise reps at each corner: x10-x20-x30-x40<\/li>\n<li>Movement: Long edges (~40yd)\/short edges (~25 yd)<\/li>\n<li>Run 1\/2 lap after each (~.25mi)<\/li>\n<li>4 Rounds:<\/li>\n<\/ul>\n<ol>\n<li>Merkins + Apollo Creed\/Bear Crawl + 1\/2 lap<\/li>\n<li>Squats + Karaoke\/Duck Walk + 1\/2 lap<\/li>\n<li>CDD + Back pedal\/Lunge Walk (no lap due to time)<\/li>\n<li>Monkey Humpers + Bounding (all the way around)<\/li>\n<\/ol>\n<p><strong>Mary:<\/strong><br \/>\n6-8 ab exercises called out round-robin&#8230;<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT:<\/strong><\/p>\n<ul>\n<li>Prayers for @Greenspan&#8217;s father who is recovering from triple-bypass surgery.<\/li>\n<li>Shmedfest Saturday 8\/25<\/li>\n<li>During August, if you go to Wiseman Brewery and buy a pint of one of their IPA&#8217;s, they will donate $1 to Shmedfst\/Crisis Control Ministry<\/li>\n<li>Convergence at Hanes Park on Wed, 7\/4 at 7:00am; park at Brunson<\/li>\n<li>A quiet and reflective group this morning; YHC cranked up the tunes to liven things up<\/li>\n<li>It felt oppressively humid this morning, particular as there was absolutely no wind; as @DDay astutely observed, even though the days are getting shorter, the temperature is not dropping&#8230;<\/li>\n<li>Great to work out with @DDay and @Greenspan this morning! Thanks for the keys, @RedEye!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Fingers Date: 07\/02\/18 PAX: D-Day, Greenspan (WB), Fingers (WD) No wind to stir the trees, high humidity, and warm temps even without the sun make for a perfect day at #TheOuthouse. 3 PAX gathered to brave the stifling humidity and start the 4th of July week off with a beat down that went something [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-5467","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Fingers","date":"07\/02\/18","pax":"D-Day, Greenspan (WB), Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5467","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5467"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5467\/revisions"}],"predecessor-version":[{"id":5469,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5467\/revisions\/5469"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}