{"id":6288,"date":"2018-09-13T13:27:57","date_gmt":"2018-09-13T17:27:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6288"},"modified":"2018-09-13T13:27:57","modified_gmt":"2018-09-13T17:27:57","slug":"hurricane-coming-to-the-distillery-9-13-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/hurricane-coming-to-the-distillery-9-13-2018\/","title":{"rendered":"Hurricane Coming to The Distillery 9\/13\/2018"},"content":{"rendered":"<p><strong>Hurricane Coming to The Distillery 9\/13\/18<\/strong><\/p>\n<p><strong>PAX:<\/strong>\u00a0 \u00a0Drip, Vegamite, Shake &amp; Bake, Baby Back (F3 Wilmington), Rust Bucket (QIC), (Offsides and Drano completed a run and then joined us for Mary and COT)<\/p>\n<p>With the upcoming weather, YHC was not sure what the conditions would be like. Turned out to be a great morning to gather for a beatdown. It went something like this<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Sun Gods Forward \u2013 Sobriety Style<\/li>\n<li>Sun Gods Reverse \u2013 Sobriety Style (alternate foot)<\/li>\n<li>Whirly with a Clap<\/li>\n<li>Abe Vigoda.<\/li>\n<li>Mosey to the back side of the school<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<ul>\n<li>We started with some Wall Sits and added Jack Reachers<\/li>\n<li>Out-&amp;-Backs \u2013 With feet against the wall, Bear Crawl to edge of grass and Crawl Bear back, continue crawling backward up the wall until in a BTTW position and hold for a count of 5. Repeat times 10 OYO.<\/li>\n<\/ul>\n<p>Head to the basketball court for:<\/p>\n<ul>\n<li>Suicide \u2013 run down and back pedal to start.<\/li>\n<li>Jacobs Ladder \u2013 Run to end of court and perform 10 WWII Sit Ups return and perform 1 American Hammer. Continue counting down by 1 the number of Sit Ups and counting up by 1 the number of American Hammers on each trip until completed 10 American Hammers.<\/li>\n<li>Dora 1-2 &#8211;\u00a0 As a team, 100 Merkins and 100 WWII Sit Ups. Partner runs to end of court and back then Flapjacks.<\/li>\n<li>Inch Worm to end of court and then Railroad Tracks back to the start.<\/li>\n<li>Suicide \u2013 run down and back pedal to start.<\/li>\n<li>Return to the wall for Wall Sits and 50 Jack Reachers OYO<\/li>\n<li>Out-&amp;-Backs \u2013 With feet against the wall, Bear Crawl to edge of grass and Crawl Bear back, continue crawling backward up the wall until in a BTTW position and hold for a count of 5. One time just for fun.<\/li>\n<\/ul>\n<p>Return to Parking lot for Mary.<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Several exercises called by the PAX as time allowed.<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Happy to have Baby Back from F3 Wilmington join us this morning. Strong showing from our F3 brother so I guess they\u2019re doing it right down there on the beach.<\/li>\n<li>Drano and Offsides put in a run prior to joining us for Mary and COT. Always good karma when those guys are around.<\/li>\n<li>Vegamite pushed hard this morning\u2026 getting stronger.<\/li>\n<li>Shake &amp; Bake and Drip were flying up and down the court during Dora 1 \u2013 2. Was glad to have them as my partners because they made life easy for me.<\/li>\n<\/ul>\n<p><strong>COT<\/strong>:<\/p>\n<ul>\n<li>YHC took us out with a word of prayer for those who will be effected by the hurricane.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>An honor to lead a fine group of HIMs. Thanks for the keys Sour Mash.<\/p>\n<p>Rust Bucket.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hurricane Coming to The Distillery 9\/13\/18 PAX:\u00a0 \u00a0Drip, Vegamite, Shake &amp; Bake, Baby Back (F3 Wilmington), Rust Bucket (QIC), (Offsides and Drano completed a run and then joined us for Mary and COT) With the upcoming weather, YHC was not sure what the conditions would be like. Turned out to be a great morning to [&hellip;]<\/p>\n","protected":false},"author":166,"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-6288","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Rust Bucket","date":"9\/13\/2018","pax":"Drip, Vegamite, Shake & Bake, Baby Back (F3 Wilmington), Rust Bucket (QIC), (Offsides and Drano completed a run and then joined us for Mary and COT)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6288","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6288"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6288\/revisions"}],"predecessor-version":[{"id":6290,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6288\/revisions\/6290"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}