{"id":6141,"date":"2018-08-31T13:43:37","date_gmt":"2018-08-31T17:43:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6141"},"modified":"2018-08-31T13:43:37","modified_gmt":"2018-08-31T17:43:37","slug":"scoring-touchdowns-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/scoring-touchdowns-at-the-distillery\/","title":{"rendered":"Scoring Touchdowns at The Distillery"},"content":{"rendered":"

Q:<\/strong> Sassy
\nDate:<\/strong> 08\/30\/2018
\nPAX:<\/strong> Ice Dancer, Patch (F3 South Wake), Vegemite, 60 Minutes, Schneider, Harden, Dr. Johnny Fever, Sour Mash, Sassy
\nRunners:<\/strong> Drano, Offsides, Katniss, Ramses<\/p>\n

Somewhere around 9 PAX embarked on the Distillery for an extra steamy workout. It was pitch black with no street lights to start with, so it was near impossible to see anyone. About 5:25, the fire alarms started going off and soon afterwards, we saw fire engines rolling in to assess the situation. No smoke coming out of the AO\u2019s structure, so we pressed on.<\/p>\n

Warm-O-Rama<\/strong>
\nImperial Walkers x15 IC
\nArm Swirly Things F & B x10 IC
\nSide Lunges x10 IC
\nWhirly w\/ Clap x10 IC<\/p>\n

The Thang
\nMosey to the shelter via track<\/p>\n

Dips x15 IC
\nStep-Ups R & L x15 OYO
\nDerkin N\u2019Diayes x10 OYO (Derkin position, put each foot down and then back up before doing a derkin)<\/p>\n

Meant to repeato, meant to add mountain climbers, meant to do merkins\u2026.YHC doesn\u2019t have contacts right now and can\u2019t read worth a lick.<\/p>\n

Grab some bricks, partner up, and slow mosey to the middle of field for a modified Dora. YHC had about a 25 yard stretch to run into the endzone for touchdowns, but Ice Dancer found that to be lame and wanted 75 yards, so we compromised on about 30-35. Partner #1 performed the below exercise with their blocks while Partner #2 sprinted to the goalpost and back.<\/p>\n

50 Skull Crushers
\n100 Chest Presses
\n150 Squats
\n200 Heavy Freddies \u2013 Freddie Mercs holding blocks above chest
\n250 Bent Over Rows<\/p>\n

Slow Mosey back to shelter<\/p>\n

Overhead Presses x15 IC
\nCurls x15 IC
\nRepeato<\/p>\n

Put blocks back and mosey back to the parking lot for Mary<\/p>\n

Mary<\/strong>
\nLBCs
\nPenguin Crunches
\nHeels to Heaven
\nLow Flutter (via Offsides, who joined us for Mary)<\/p>\n

Done!<\/p>\n

Prayer Requests\/Announcements<\/strong>
\nBourbon Chase Runners: It\u2019s hot, humid, and everyone seems to be making great progress in their training. Great job so far, gentlemen!<\/p>\n

NMM<\/strong>
\nThe morning was about as soupy as it has been the entire summer. YHC noticed via Garmin that it was about 75-76.<\/p>\n

Welcome to Patch from F3 South Wake! He was YHC\u2019s partner in Dora work and just smoked it. I\u2019m not sure he was ever out of breath the entire time.<\/p>\n

Ice Dancer is still wondering when the real workout begins\u2026YHC is wondering if there should be a contest amongst Ice Dancer, Van Gogh, and Zima to see if any of them ever get tired.<\/p>\n

Sour Mash departed us at 6 because his 2.0 has to be in school at some ridiculously early hour. That gave Dr. Johnny Fever an out as well, unbeknownst to YHC. YHC thought the workout may have been too much for Dr. JF, but in reaching out directly since, it appears it was a lack of sleep plus work obligations hanging over him that caused the early exit. YHC hopes to see Dr. JF at future AOs, and we traded pleasantries via email.<\/p>\n

Harden saw others were bailing and decided to bail pre-Mary, blaming it on needing to get home (RIRO style) to get the kids ready\u2026where has YHC heard that excuse before?<\/p>\n

Offsides was kind enough to join us for Mary, inserting MC as necessary.<\/p>\n

60 Minutes and Vegemite seemed to be silent, but deadly, yet again. They seem to fall in that tough guy mold much like Boomerang. Speaking of which, YHC hopes to see Boomerang soon! All of this running keeps YHC away from the traditional AO workouts most of the time.<\/p>\n

Ramses still hasn\u2019t attended a non-running workout in a while, maybe one day\u2026<\/p>\n

YHC heard Katniss and Drano at one point, but never saw them again after warming up. Glad to see Drano back out there as he was suffering from a lazy bone recently per our conversation in the Lowes Foods bear garden the other night.<\/p>\n

YHC will be reaching out soon to fill dates for VI Q\u2019s, the email listserv is queued up and ready to go soon.<\/p>\n

YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"

Q: Sassy Date: 08\/30\/2018 PAX: Ice Dancer, Patch (F3 South Wake), Vegemite, 60 Minutes, Schneider, Harden, Dr. Johnny Fever, Sour Mash, Sassy Runners: Drano, Offsides, Katniss, Ramses Somewhere around 9 PAX embarked on the Distillery for an extra steamy workout. It was pitch black with no street lights to start with, so it was near […]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-6141","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Sassy","date":"08\/30\/2018","pax":"Ice Dancer, Patch (F3 South Wake), Vegemite, 60 Minutes, Schneider, Harden, Dr. Johnny Fever, Sour Mash, Sassy
\r\n
\r\nRunners: Drano, Offsides, Katniss, Ramses"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6141","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6141"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6141\/revisions"}],"predecessor-version":[{"id":6143,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6141\/revisions\/6143"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}