{"id":6731,"date":"2018-10-29T08:31:34","date_gmt":"2018-10-29T12:31:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6731"},"modified":"2018-10-29T08:31:34","modified_gmt":"2018-10-29T12:31:34","slug":"bourbon-induced-substiq","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/bourbon-induced-substiq\/","title":{"rendered":"Bourbon Induced SubstiQ"},"content":{"rendered":"<p>YHC answered the substiQ call last evening while enjoying some 2nd F at Bourbon Brothers.\u00a0 As YHC was leaving, a small front that brought some rain was moving through, which left the AO a little damp this morning.\u00a0 The goal was to keep everyone as dry as possible, because let&#8217;s be honest, wet clothes and mid 40&#8217;s temps don&#8217;t mix well.\u00a0 Mission accomplished!<\/p>\n<p>Warm-O-Rama:<\/p>\n<p>All exercises done in cadence but not necessarily performed in the order below<\/p>\n<ul>\n<li>Arm Swirlies FWD x 20<\/li>\n<li>Arm Swirlies BKWD x 20<\/li>\n<li>Abe Vigoda x 10<\/li>\n<li>Whirlies w\/ the clap x 10<\/li>\n<li>Seal Claps x 20<\/li>\n<li>Overhead Claps x 20<\/li>\n<li>Imperial Storm Trooper x 20<\/li>\n<li>Hillbillies x 20<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>Mosey to shelter by lower track<\/p>\n<ul>\n<li>R leg step-ups or squats x 10 OYO<\/li>\n<li>Bench presses using picnic table bench x 10 IC<\/li>\n<li>LBCs x 10 IC<\/li>\n<\/ul>\n<p>Repeat-O two more times alternating to L leg step-ups for round 2 and then squats for round 3<\/p>\n<p>Mosey to shelter by upper track<\/p>\n<p>Omaha to upper parking lot and partner up for DORA 1-2-3<\/p>\n<ul>\n<li>100 Push-ups<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<p>Mosey back to shelter by upper track<\/p>\n<ul>\n<li>Dips x 10 OYO<\/li>\n<li>R leg step-ups or squats x 10 OYO<\/li>\n<li>Dips x 10 OYO<\/li>\n<li>L leg step-ups or squats x 10 OYO<\/li>\n<li>Wall sit with Jack Reachers x 10 OYO<\/li>\n<li>Seal Claps x 10 OYO<\/li>\n<li>Walls it with Jack Reacher x 10 OYO<\/li>\n<li>Seal Claps x 10 OYO<\/li>\n<li>Irkins or Derkins x 10 OYO<\/li>\n<li>Mountain Climber x 10 OYO<\/li>\n<li>Irkins or Derkins x 10 OYO<\/li>\n<li>Mountain Climbers x 10 OYO<\/li>\n<li>Monkey Humpers x 10 OYO<\/li>\n<\/ul>\n<p>Mosey back to lower parking lot<\/p>\n<p>Omaha to shelter by lower track for Mary<\/p>\n<ul>\n<li>LBCs x 10 IC<\/li>\n<li>Mutton Crunch, R over L x 10 IC<\/li>\n<li>Freddie Mercuries x 10 IC<\/li>\n<li>Mutton Crunch, L over R x 1o IC<\/li>\n<li>Rosalita&#8217;s x 10 IC<\/li>\n<\/ul>\n<p>Announcements &#8211; NONE<\/p>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>YHCs 2.0 was coming home from dance Wednesday evening and saw the first responders tending to an accident on I40 W near Clemmons.\u00a0 At school on Thursday it was announced Clemmons Middle had lost a faculty\/staff member in an accident the evening before and my 2.0 put two and two together.\u00a0 It was a sad day for the students and faculty\/staff.\u00a0 Prayers to the family, friends, colleagues and students of the faculty\/staff member that lost her life.<\/li>\n<\/ul>\n<p>YHC took us out, asking for prayers for those in need and any spoken and unspoken prayer requests.<\/p>\n<p>&#8220;The greatest gift of life is friendship, and I have received it.&#8221;<\/p>\n<p>&#8211; Hubert H. Humphrey<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC answered the substiQ call last evening while enjoying some 2nd F at Bourbon Brothers.\u00a0 As YHC was leaving, a small front that brought some rain was moving through, which left the AO a little damp this morning.\u00a0 The goal was to keep everyone as dry as possible, because let&#8217;s be honest, wet clothes and [&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":[112,77,116],"tags":[],"class_list":["post-6731","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Sour Mash","date":"10\/29\/2018","pax":"Bulldog, Drama Queen, Harden, Schneider, Sour Mash, Vegemite"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6731","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=6731"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6731\/revisions"}],"predecessor-version":[{"id":6734,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6731\/revisions\/6734"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}