{"id":6950,"date":"2018-11-19T16:52:14","date_gmt":"2018-11-19T20:52:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6950"},"modified":"2018-11-19T16:52:14","modified_gmt":"2018-11-19T20:52:14","slug":"the-estate-11-19-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/the-estate-11-19-2018\/","title":{"rendered":"The Estate 11\/19\/2018"},"content":{"rendered":"

The Estate 11\/19\/2018<\/strong><\/p>\n

PAX:\u00a0Rust Bucket (QIC), Manscape (WD), Rurns (WB), Lil Piggy, Benjamin Button, Cherry Pie, Roosevelt, Undertow, Chisel, Hazer, Wobegon<\/p>\n

A fine group of men showed up on a chilly morning at\u00a0The Estate for a Rust Bucket beatdown. It went something like this.<\/p>\n

 <\/p>\n

Warm-a-Rama:<\/strong><\/p>\n

SSH,<\/p>\n

Whirly With a Clap followed by hamstring stretches<\/p>\n

Sun Gods Forward and Reverse – Sobriety Style<\/p>\n

SSH<\/p>\n

 <\/p>\n

The Thang:<\/strong><\/p>\n

Mosey to cattle shed for 5 dips and a run up the steps and through the building, back around to the front of the building to complete one lap. Continue this pattern but adding 5 Dips each lap until the final lap of 25 Dips are completed.<\/p>\n

Mosey to lower parking lot for some Jacobs Ladder. 10 SSH at bottom of parking lot then run to top and complete 1 Burpee. Return to bottom of parking lot and repeat the cycle but adding 1 additional Burpee at the top of the lot each lap until 7 laps are completed with 7 Burpees on the final trip to the top of the parking lot.<\/p>\n

Mosey to lower field and partner up for some Dora.<\/p>\n

Dora Phase 1 – As a team, complete 100 Merkins, 200 LBCs, and 300 SSH. Partner A runs to far sideline and back while Partner completes AMRAP of the exercise then flapjacks.<\/p>\n

Dora Phase 2 – As an individual, complete 10 Burpees and 25 Squats. Partner A Bear Crawls to middle of field and runs back and then Flapjacks.<\/p>\n

Mosey back to parking lot for Mary.<\/p>\n

 <\/p>\n

Mary:<\/strong><\/p>\n

With only 1 minute remaining in the workout, PAX completed several degrees of the Protractor.<\/p>\n

 <\/p>\n

Announcements\/NMM:<\/strong><\/p>\n

5K race on December 16th. That’s the day after the F3 Christmas party. See Wobegon for details.<\/p>\n

F3 Christmas party on December 15th. Watch Twitter for details.<\/p>\n

Thanksgiving Day convergence at Hanes Park and beginning at 7:00am. Teacher’s Pet run and a Murph are in the works for those wanting to participate prior to the convergence workout. Watch Twitter for details.<\/p>\n

YHC, once again, made a futile attempt to keep up with Cherry Pie. The man never gets tired and smiles the whole time… when will I learn?<\/p>\n

This was the first time YHC got to workout with Lil Piggy. Strong showing from the young man.<\/p>\n

Thanks for the great partner work from Burns. After all, he did most of it.<\/p>\n

Hazer pushed through all the exercises as he continues his rehab\/comeback. Proud of that man’s effort.<\/p>\n

A bit chilly this morning, but it didn’t seem to phase Chisel as he showed up in his customary shorts and t-shirt. And then proceeded to crush all the exercises.<\/p>\n

Happy to see Benjamin Button out there this morning. The guy continues to get stronger. Soon, I’ll just have him chase Cherry Pie!<\/p>\n

Roosevelt, Undertow, and Wobegon just keep chugging along. Can’t express enough how much I respect these guys for their consistent posting and positive outlook. They’ll make fine Respects some day.<\/p>\n

 <\/p>\n

COT:<\/strong><\/p>\n

YHC took us out with a prayer of thanks and a prayer of hope as we enter the holiday season.<\/p>\n

 <\/p>\n

Thanks for the Keys, Huckleberry. An honor to lead these fine men.<\/p>\n

Rust Bucket.<\/p>\n","protected":false},"excerpt":{"rendered":"

The Estate 11\/19\/2018 PAX:\u00a0Rust Bucket (QIC), Manscape (WD), Rurns (WB), Lil Piggy, Benjamin Button, Cherry Pie, Roosevelt, Undertow, Chisel, Hazer, Wobegon A fine group of men showed up on a chilly morning at\u00a0The Estate for a Rust Bucket beatdown. It went something like this.   Warm-a-Rama: SSH, Whirly With a Clap followed by hamstring stretches […]<\/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":[112,75],"tags":[],"class_list":["post-6950","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Rust Bucket","date":"11\/19\/2018","pax":"Rust Bucket (QIC), Manscape (WD), Rurns (WB), Lil Piggy, Benjamin Button, Cherry Pie, Roosevelt, Undertow, Chisel, Hazer, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6950","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=6950"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6950\/revisions"}],"predecessor-version":[{"id":6952,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6950\/revisions\/6952"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}