{"id":5907,"date":"2018-08-09T08:28:30","date_gmt":"2018-08-09T12:28:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5907"},"modified":"2018-08-09T08:28:30","modified_gmt":"2018-08-09T12:28:30","slug":"bear-down-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/bear-down-at-the-distillery\/","title":{"rendered":"Bear-Down at The Distillery"},"content":{"rendered":"<p>QIC: Sour Mash<\/p>\n<p>Date: 8\/9\/2018<\/p>\n<p>The PAX:\u00a060 Minutes, Veggie-mite, Offsides, Birdhole (F3 Charlotte), Tubbs (former FNG Carlos), Ice Dancer, Skidmark, Buttermaker, Shake-n-Bake, Sour Mash<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-O-Rama:<\/strong><\/p>\n<ul>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Arm Swirlies FWD x 10 IC<\/li>\n<li>Arm Swirlies BKWD x 10 IC<\/li>\n<li>Imperial Walkers x 12 IC<\/li>\n<li>Hillbillies x 12 IC<\/li>\n<li>Seal Claps x 10 IC<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<li>Mountain Climbers x 10 IC<\/li>\n<\/ul>\n<p><strong>The THANG:<\/strong><\/p>\n<p>Mosey to track and partner up for Bear Crawl 1-2-3-4<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<li>400 Seal Claps<\/li>\n<\/ul>\n<p>Partner 1 performs exercise while partner 2 Bear Crawls up small hill and Crawl Bears back<\/p>\n<p>Flip flop until all reps\/exercises are completed as a team<\/p>\n<p>Mosey to football field<\/p>\n<ul>\n<li>Bear Crawl 10 paces forward<\/li>\n<li>Lunge Walk 10 paces forward<\/li>\n<\/ul>\n<p>Repeat-O until you reach the other end of the field<\/p>\n<p>Mosey to shelter and partner up.\u00a0 1 partner grabs a block<\/p>\n<ul>\n<li>Partner 1 does one curl and passes block to partner 2<\/li>\n<li>Partner 2 does two curls and passes block to partner 1<\/li>\n<li>Repeat-O working up to 21<\/li>\n<\/ul>\n<p>We didn&#8217;t have enough cinder blocks and YHC was trying to think of something creative for the last set of partners to do.\u00a0 I thought too long and they modified and grabbed some bricks.\u00a0 Q Fail!<\/p>\n<p>Return your block\/bricks.\u00a0 A nice circle of PAX formed while waiting for Ice Dancer to return from putting his block up.\u00a0 Once he returned, we all Al Gore&#8217;d while the Q called for Ice Dancer to do 5 burpees.\u00a0 YHC will certainly pay for that later.<\/p>\n<p>Mosey back to parking lot for&#8230;<\/p>\n<p><strong>MARY:<\/strong><\/p>\n<ul>\n<li>LBCs x 15 IC<\/li>\n<li>Mutton Crunch RoL x 15 IC<\/li>\n<li>Mutton Crunch LoR x 15 IC<\/li>\n<li>Rosalita x 15 IC<\/li>\n<li>Superman\/Banana<\/li>\n<\/ul>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>We welcomed FNG Carlos who is now known as Tubbs.\u00a0 Tubbs is from the South Florida (Miami) area by way of Venezuela originally and works with Birdhole.<\/li>\n<li>Shmedfest 8\/25 &#8211; Benefits Crisis Control.<\/li>\n<li>Wise Man Brewing&#8217;s Healthy, Wealthy and Wise on Tuesday&#8217;s &#8211; Benefits Crisis Control.<\/li>\n<li>Continued prayers and support for Hoser&#8217;s family in the wake of his passing.<\/li>\n<li>Prayers and praise for PAX with new additions to their families and those with new additions on the horizon.<\/li>\n<\/ul>\n<p>Ice Dancer was gracious enough to take us out, despite the burpee call out and not getting his FNG name selected (Tariff).<\/p>\n<p>Thanks to all that showed up this morning.\u00a0 10 is much better than the 2 we had last week and the Q was a lot nicer.<\/p>\n<p>SYITG!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Sour Mash Date: 8\/9\/2018 The PAX:\u00a060 Minutes, Veggie-mite, Offsides, Birdhole (F3 Charlotte), Tubbs (former FNG Carlos), Ice Dancer, Skidmark, Buttermaker, Shake-n-Bake, Sour Mash &nbsp; Warm-O-Rama: Abe Vigoda x 10 IC Arm Swirlies FWD x 10 IC Arm Swirlies BKWD x 10 IC Imperial Walkers x 12 IC Hillbillies x 12 IC Seal Claps x [&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":[112,87,116],"tags":[],"class_list":["post-5907","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"8\/9\/2018","pax":"60 Minutes, Vegimite, Offsides, Birdhole (F3 Charlotte), Tubbs (former FNG Carlos), Ice Dancer, Skidmark, Buttermaker, Shake n Bake, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5907","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=5907"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5907\/revisions"}],"predecessor-version":[{"id":5909,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5907\/revisions\/5909"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}