{"id":5581,"date":"2018-07-12T07:55:00","date_gmt":"2018-07-12T11:55:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5581"},"modified":"2018-07-12T07:57:54","modified_gmt":"2018-07-12T11:57:54","slug":"the-bear","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/the-bear\/","title":{"rendered":"The BEAR"},"content":{"rendered":"

The BEAR<\/b><\/h2>\n

QIC<\/b>: Van Gogh<\/span><\/p>\n

Date<\/b>: 07\/11\/2018<\/span><\/p>\n

PAX<\/b>: Scrubbing Bubbles (WB), Drano (WD), Jiminy, Sour Mash, Froot Loop (FNG John), 60 Minutes, TouchMeNot, Huckleberry, Van Gogh (QIC)<\/span><\/p>\n

 <\/p>\n

\n

 <\/p>\n

Last Q at the Distillery YHC was recovering from a race, and today YHC is running a race at 7pm called the BEAR! So it\u2019s another light leg day! But this time, what a great name and potential acronym to incorporate into the beatdown! Sour Mash had plans for a separate Mash Mile and then join after, but I wanted to incorporate it into the beatdown after warmorama to support him and and keep everyone together.\u00a0<\/span><\/p>\n

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

    \n
  • IST x 15 IC<\/span><\/li>\n
  • SSHx 15 IC<\/span><\/li>\n
  • Toy Soldiers x 15 IC<\/span><\/li>\n<\/ul>\n

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

      \n
    • Mash Mile<\/span>\n
        \n
      • Stadium \/ 158 \/ James \/ Brewer \/ Stadium<\/span><\/li>\n
      • Turn back for the 6 at Bingham, Stoney and each corner<\/span><\/li>\n<\/ul>\n<\/li>\n
      • Abe Vigoda x 10 IC<\/span><\/li>\n
      • Moset to the field<\/span><\/li>\n
      • The BEAR<\/span>\n
          \n
        • Bearcrawl from one sideline of football field to the other<\/span>\n
            \n
          • Burpees x 10 IC<\/span><\/li>\n
          • Elbow Plank x 30s<\/span><\/li>\n
          • American Hammer x 20 OYO<\/span><\/li>\n
          • Ranger Merkins x 10<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Mosey back to other side<\/span><\/li>\n
          • Repeato x 4 (5 rounds total)<\/span><\/li>\n<\/ul>\n<\/li>\n
          • Mosey to start<\/span><\/li>\n<\/ul>\n

            Mary<\/b><\/p>\n

              \n
            • Penguin Crunch x 15 IC<\/span><\/li>\n
            • Mutton Crunch L x 10 IC <\/span><\/li>\n
            • Mutton Crunch R x 10 IC<\/span><\/li>\n<\/ul>\n

               <\/p>\n

              Fin!<\/span><\/p>\n

               <\/p>\n

              \n

               <\/p>\n

              CoT<\/b><\/p>\n

                \n
              • Welcome FNG John who was EHed by Drano! He is a lawyer at the same firm as Shultz, in a dinner group with Drano and the two share lots of Guinness together. Huckleberry said the old logo for Guinness was a Tucan, and derived Tucan Sam which turned into Froot Loop! Other options were Characters from Hogan\u2019s Heroes, and Foggy.<\/span><\/li>\n
              • Prayer requests for 60 minutes\u2019s mother who has a cancer diagnosis<\/span><\/li>\n
              • Prayer for Sgt Shultz father in law who is still adjusting to life after his amputation<\/span><\/li>\n
              • Prayers for Froot Loops Aunt who is like a mother<\/span><\/li>\n
              • Prayers for all the babies due to arrive soon (TouchMeNot, Huckleberry)<\/span><\/li>\n
              • Prayers for the Bear run group who is running a 5 miler up a mountain tonight at 7pm!<\/span><\/li>\n
              • Announcement for the Beat The Heat 5k<\/span><\/li>\n<\/ul>\n

                NMM<\/b><\/p>\n

                  \n
                • Shout out to Harden and Katniss who ran the Mash Mile without the group. Katniss joined for some Abe Vigoda, and evidently Ramses was somewhere nearby too?<\/span><\/li>\n
                • A Little odd to do a strict mile run at a bootcamp, but Sour Mash and the Bourbon Chase bros are putting in great work training. It was nice to be able to support them. Plus the 5 turn back points to keep the PAX together was effective and encouraged MC.<\/span><\/li>\n
                • Touch Me Not is expecting a 2.0 to arrive on July 23, #TClaps! Somebody tell this guy he is ready for the Green Beret Challenge!<\/span><\/li>\n
                • #TClaps to Jiminy who is pushing it every morning,!getting stronger every week!<\/span><\/li>\n
                • Scrubbing Bubbles just recently ran a 5k at only 9 years old!? He did a great job his AM!<\/span><\/li>\n
                • His dad, Drano, also performed admirably, and is another contender for the F3 title of fastest Bear Crawl!<\/span><\/li>\n
                • Huckleberry owns the crown or fastest Burpee in town, no questions here…great to see him this AM (especially after my missed #Estate Q that I still feel bad about).<\/span><\/li>\n
                • Did any PAX notice we spelled BEAR? It wasn\u2019t mentioned\u2026<\/span><\/li>\n
                • Our FNG #FrootLoop is off to a strong start, I hope to see him back out soon! Evidently Drano has been EHing him for years?<\/span><\/li>\n
                • Nice to meet 60 Minutes, a #WeFoCo regular. <\/span><\/li>\n
                • Thanks for the keys SourMash, and thanks for your leadership in #WeFoCo, lots of great stuff happening there!<\/span><\/li>\n
                • Always a pleasure, men! SYITG!<\/span><\/li>\n<\/ul>\n

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

                  The BEAR QIC: Van Gogh Date: 07\/11\/2018 PAX: Scrubbing Bubbles (WB), Drano (WD), Jiminy, Sour Mash, Froot Loop (FNG John), 60 Minutes, TouchMeNot, Huckleberry, Van Gogh (QIC)     Last Q at the Distillery YHC was recovering from a race, and today YHC is running a race at 7pm called the BEAR! So it\u2019s another […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87,116],"tags":[],"class_list":["post-5581","post","type-post","status-publish","format-standard","hentry","category-the-distillery","category-wefoco"],"acf":{"q":"Van Gogh","date":"07\/12\/2018","pax":"Scrubbing Bubbles (WB), Drano (WD), Jiminy, Sour Mash, Froot Loop (FNG John), 60 Minutes, TouchMeNot, Huckleberry, Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5581","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5581"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5581\/revisions"}],"predecessor-version":[{"id":5583,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5581\/revisions\/5583"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}