{"id":6776,"date":"2018-11-01T22:23:27","date_gmt":"2018-11-02T02:23:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6776"},"modified":"2018-11-01T22:23:27","modified_gmt":"2018-11-02T02:23:27","slug":"burpee-mile-tricks-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/burpee-mile-tricks-at-the-distillery\/","title":{"rendered":"Burpee Mile Tricks at the Distillery"},"content":{"rendered":"<p>Distillery<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>11\/01\/2018<\/p>\n<p>SourMash (WB), Harden, DQ (WB), Schneider, Fingers, Goofy (Q)<\/p>\n<p>6 Pax posted hoping for a Goofy style workout but were tricked with some running and a burpee mile. It went something like this:<\/p>\n<p>Warm-o-rama &#8211; the usual for Goofy<\/p>\n<p>Run to shelter, get bricks, partner up, start at top of field and do the following:<\/p>\n<p>One lap, partners run opposite directions, when meet at top and bottom do 30 curls with bricks,<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Two laps this time, each time meet do 10 squats, increasing each time meet by 10 &#8211; so 10, 20, 30, and 40<\/p>\n<p>Three laps, each time do 10 LBC\u2019s increasing each time meet by 10, so 10, 20 all the way up to 60<\/p>\n<p>Burpee Mile &#8211; four laps, start with 1 burpee, increasing by one each time until 8 Burpees.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Back to the lot for round robin Mary.<span class=\"Apple-converted-space\">\u00a0 <\/span>Everyone got their turn.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>COT: YHC took us out with prayers to be a better man<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>Look for obstacle course opportunities coming up<\/li>\n<li>Need Q\u2019s for BBBC<\/li>\n<li>Prayers for those with addictions, for Schneider\u2019s co workers father who had a heart attack, for a friend of Dq\u2019s son who had skull surgery.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>Fingers with mid warm up arrival.<span class=\"Apple-converted-space\">\u00a0 <\/span>Mash with the well timed exit right before the burpee mike.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>In name o Rama Fingers couldn\u2019t remember if he was 55 or 56 and DQ had to help him with the #Respect math. #StillARespectButNoMemory<\/li>\n<li>DQ was happy with the music selection, but not so sure of his Goofy partner choice.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>As always, an honor to lead and be with the fine men of F3 and WeFoCo<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Distillery\u00a0 11\/01\/2018 SourMash (WB), Harden, DQ (WB), Schneider, Fingers, Goofy (Q) 6 Pax posted hoping for a Goofy style workout but were tricked with some running and a burpee mile. It went something like this: Warm-o-rama &#8211; the usual for Goofy Run to shelter, get bricks, partner up, start at top of field and do [&hellip;]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-6776","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"","date":"11\/01\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6776","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6776"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6776\/revisions"}],"predecessor-version":[{"id":6777,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6776\/revisions\/6777"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6776"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6776"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6776"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}