{"id":5571,"date":"2018-07-11T21:40:39","date_gmt":"2018-07-12T01:40:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5571"},"modified":"2018-07-11T21:40:39","modified_gmt":"2018-07-12T01:40:39","slug":"benedict-who-whoisthepremierwednesdayworkout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/benedict-who-whoisthepremierwednesdayworkout\/","title":{"rendered":"Benedict Who?  #WhoIsthePremierWednesdayWorkout???"},"content":{"rendered":"<p>PAX: Bluedog, Van Pelt, Spamaot, Huckleberry, Splash, Zima, The Vig, Turnover, Drama Queen, Pony Express, Red Eye, Glazer (QIC)<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>Side straddle hop x 24 in cadence<\/li>\n<li>Imperial storm trooper x 24 in cadence<\/li>\n<li>Windmill x 12 in cadence<\/li>\n<li>Running with scissors x 24 in cadence<\/li>\n<\/ul>\n<p>Mosey to Muddy Creek Trail<\/p>\n<p><strong>Glazer likes to do things in Dozens<\/strong><\/p>\n<p>12 Merkins in the lot before going down the hill, plank for the six.<\/p>\n<p>continue Mosey to Muddy Creek Trail,\u00a0 12 more Merkins at the trail<\/p>\n<p>Indian Run.\u00a0 each cycle of the Pax, stop to do a DOZEN merkins.<\/p>\n<p>12 wide, 12 Chuck Norris,\u00a0 12 diamond,\u00a0 12 hand release&#8230;.<\/p>\n<p>Get in groups of 3.\u00a0 Guess what&#8230; we had an EVEN dozen!<\/p>\n<p>One person does Dozen Burpees.\u00a0 Other two do partner carry.\u00a0 once Burpee person completes his dozen, run down his partners.<\/p>\n<p>Total of 144 \u2013 then plank for 6.<\/p>\n<p><strong>Mosey to track to bus lot and back to entrance. <\/strong><\/p>\n<p><strong>Along the way&#8230; Glazer likes to share a little history<\/strong><\/p>\n<p>Bowman Gray born in 1907 &#8211;\u00a0 19 Squat Jumps, 07 burpees\u00a0 (MORE BURPEES!)<\/p>\n<p>Brookberry Farm built in 1946 &#8211;\u00a0 19 Merkins, 46. Mountain Climbers\u00a0 (MORE MERKINS!)<\/p>\n<p>Brookberry Farm (the community) opened in 2006 &#8211;\u00a0 20- plank jacks, 06\u00a0 Hurpees\u00a0 (MORE BURPEES)<\/p>\n<p>3 Man Grinder by entrance\u00a0 &#8211; Brookberry Farm has 800 Acres\u00a0 &#8212; LUCKY us.\u00a0 ran out of time and skipped this.<\/p>\n<ul>\n<li><span style=\"text-decoration: line-through\">LBC\u2019s\/squats <\/span><\/li>\n<li><span style=\"text-decoration: line-through\">Merkins\/jack reachers-\u00a0<\/span><\/li>\n<li>Alternate each exercise doing 25 of each until PAX arrive.\u00a0 \u00a0\u00a0Need to do total of 400 at each end.<\/li>\n<\/ul>\n<p><strong>Mosey back to starting parking lot (apparently not in the exact spot where we started). <\/strong><\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Something by Zima- like LBC straight legged (while I retrieved my iphone and speaker)<\/li>\n<li>Heals to heaven<\/li>\n<li>Russian Twist<\/li>\n<li>Freddie Mercury<\/li>\n<li>Roxanne &#8211; yeah!\u00a0 MORE BURPEES!<\/li>\n<li>High Knees by the Vig<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>NMM<\/p>\n<p>Months ago (Like January 5 to be exact) Zima as me to Q at the #almostpremierWednesdayWorkout.\u00a0 He worried that I couldn&#8217;t find my way out to the wild, wild west.\u00a0 And he was right.\u00a0 I rescheduled at least twice\/swapped with other PAX.\u00a0 \u00a0But at last&#8230; I posted.\u00a0 despite him thinking I wouldn&#8217;t.\u00a0 What a gorgeous morning to Q in the country.\u00a0 We even saw elements of a dazzling sunrise.<\/p>\n<p>Zima loved the history and dozens of exercises.\u00a0 Not sure he liked the BURPEES.<\/p>\n<p>Nice to see some guys that i don&#8217;t normally see in my normal week.\u00a0 Nice to meet Turnover.\u00a0 Sorry it was while I carried his @$$ down running down the greenway&#8230; trying to run away from Zima.<\/p>\n<p>COT<\/p>\n<p>Schmedmest and Tuesday drinking starts soon at Wiseman to support Crisis Control.\u00a0 August will be here in a matter of weeks!<\/p>\n<p>F3 Waynesville starts Saturday.\u00a0 DQ had Q on August 4.<\/p>\n<p>BAM Q on Friday for OGs and Tractors<\/p>\n<p>Prayers for business partner of DQ, has been diagnosed with cancer. Pray for all of our families and all our struggles.\u00a0 Pray for co-worker of (I think) Spam-alot, also lives near Vig on Pilot View.<\/p>\n<p><strong>YHC took us out.\u00a0<\/strong><\/p>\n<p>Thanks for the keys Mr. Zima.\u00a0 Sorry I don&#8217;t have a cush job and didn&#8217;t get this written today at the office and have time to write a short story to accompany the workout recap.<\/p>\n<p>And for the record&#8230; #Conspiracy is still the #PremierWednesdayWorkout&#8230; although Mayhem may have tied it today.\u00a0 \ud83d\ude42<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Bluedog, Van Pelt, Spamaot, Huckleberry, Splash, Zima, The Vig, Turnover, Drama Queen, Pony Express, Red Eye, Glazer (QIC) Warm Up Side straddle hop x 24 in cadence Imperial storm trooper x 24 in cadence Windmill x 12 in cadence Running with scissors x 24 in cadence Mosey to Muddy Creek Trail Glazer likes to [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-5571","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Glazer","date":"7\/11\/2018","pax":"Bluedog, Van Pelt, Spamalot, Huckleberry, Splash, Zima, The Vig, Turnover, Drama Queen, Pony Express, Red Eye,  Glazer (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5571","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\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5571"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5571\/revisions"}],"predecessor-version":[{"id":5573,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5571\/revisions\/5573"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}