{"id":5540,"date":"2018-07-09T14:40:00","date_gmt":"2018-07-09T18:40:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5540"},"modified":"2018-07-09T14:40:00","modified_gmt":"2018-07-09T18:40:00","slug":"lucky-number-seven-village-idiocee","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/lucky-number-seven-village-idiocee\/","title":{"rendered":"Lucky Number Seven @ Village Idiocee"},"content":{"rendered":"<p>Date: 07\/09\/18<\/p>\n<p>PAX:<br \/>\nVI: Sgt Schultz, Sassy (WB), Bulldog, Lite Brite (WD), Vegamite, Fingers<\/p>\n<p>Bourbon Chase Training: Harden, Spam-a-lot, Schneider, Sour Mash<\/p>\n<p>QIC: Fingers<\/p>\n<p>6 PAX gathered on a cool July (?!) morning to start the week off right with a little Idiocee. Everyone was felling lucky, so we riffed on the number &#8220;7&#8221; while spending quality time with the hill and the track&#8230;<\/p>\n<p><strong>Warm-o-rama<\/strong><br \/>\n4-5 standard exercises done IC + warmup lap around track.<\/p>\n<p><em>Mosey to top of hill behind the Y<\/em><\/p>\n<p><strong>Luck Seven Circuit<\/strong><br \/>\n<em>All exercises start on top of hill at wall&#8230;<\/em><\/p>\n<p>Multiples of Seven:<\/p>\n<ul>\n<li>x7 Merkins; Run down, do 1 burpee, run back up<\/li>\n<li>x14 Monkey Humpers; Run down, do 1 burpee, run back up<\/li>\n<li>x21 Mountain Climbers; Run down, do 1 burpee, run back up<\/li>\n<li>x28 Squats; Run down, do 1 burpee, run back up<\/li>\n<li>x35 Plank Jax; Run down, do 1 burpee, run back up<\/li>\n<li>x42 SSH; Run down, do 1 burpee, run back up<\/li>\n<li>x49 Jack Reachers while in Peoples Chair; Run down, do 1 burpee<\/li>\n<li>Run lap around track<\/li>\n<\/ul>\n<p>Non-traditional &#8220;7s&#8221;:<\/p>\n<ul>\n<li>x7 donkey kicks; run down, x1 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x2 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x3 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x4 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x5 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x6 jump squat, run back up<\/li>\n<li>x7 donkey kicks; run down, x7 jump squat<\/li>\n<li>Run lap around track<\/li>\n<\/ul>\n<p>Traditional &#8220;7s&#8221;:<\/p>\n<ul>\n<li>x7 Mike Tysons; run down, x1 CDD, run back up<\/li>\n<li>x6 Mike Tysons; run down, x2 CDD, run back up<\/li>\n<li>x5 Mike Tysons; run down, x3 CDD, run back up<\/li>\n<li>x4 Mike Tysons; run down, x4 CDD, run back up<\/li>\n<li>x3 Mike Tysons; run down, x5 CDD, run back up<\/li>\n<li>x2 Mike Tysons; run down, x6 CDD, run back up<\/li>\n<li>x1 Mike Tysons; run down, x7 CDD<\/li>\n<li>Run lap around track<\/li>\n<\/ul>\n<p><em>Mosey to shelter<\/em><\/p>\n<p>Quick visit with the benches<br \/>\nx7 Dips, x7 Derkins, x7 Irkins<\/p>\n<p><em>Mosey to start<\/em><\/p>\n<p><strong>Mary<\/strong><br \/>\nVarious ab exercises in cadence.<\/p>\n<p>The boys training for the #BourbonChase showed up in time for COT.<\/p>\n<p>YHC took us out.<\/p>\n<p><strong>COT<\/strong><\/p>\n<ul>\n<li>Prayers and praise for the rescued kids in Thailand for the Thai Navy SEAL that lost his life in the effort<\/li>\n<li>We had a canine try to join the PAX during the &#8220;Lucky 7 Circuit&#8221; (owner was walking around track); the dog even ran with the PAX during portions of the lap running. Sadly, we did not get a chance to name him&#8230;<\/li>\n<li>Kind of a quiet group this morning. @LiteBrite was leading the pack, with the rest of the PAX hot on his heels.<\/li>\n<li>A good way to start the week; YHC opted for a little variety as opposed to grinding through a &#8220;layered&#8221; circuit. (Some PAX questioned whether we were to repeat the exercises each time on the 1st round; YHC&#8217;s plan was NOT to do that to give more time for the rest of the workout. May still try the other option at a later date.)<\/li>\n<li>The Bourbon Chasers showed up at the very end, having run a 5k+.<\/li>\n<li>Enjoyed the time very much with a great group of guys. Thanks for the keys, @Sassy!<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: 07\/09\/18 PAX: VI: Sgt Schultz, Sassy (WB), Bulldog, Lite Brite (WD), Vegamite, Fingers Bourbon Chase Training: Harden, Spam-a-lot, Schneider, Sour Mash QIC: Fingers 6 PAX gathered on a cool July (?!) morning to start the week off right with a little Idiocee. Everyone was felling lucky, so we riffed on the number &#8220;7&#8221; while [&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":[77],"tags":[],"class_list":["post-5540","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Fingers","date":"07\/09\/18","pax":"VI: Sgt Schultz, Sassy (WB), Bulldog, Lite Brite (WD), Vegamite, Fingers<br \/>\r\n<br \/>\r\nBourbon Chase Training: Harden, Spam-a-lot, Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5540","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=5540"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5540\/revisions"}],"predecessor-version":[{"id":5541,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5540\/revisions\/5541"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}