{"id":7688,"date":"2019-01-17T13:07:21","date_gmt":"2019-01-17T17:07:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7688"},"modified":"2019-01-25T18:05:43","modified_gmt":"2019-01-25T22:05:43","slug":"the-distillery-1-17-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/the-distillery-1-17-19\/","title":{"rendered":"The Distillery &#8211; 1\/17\/19"},"content":{"rendered":"\r\n\r\n\r\n<p>3 pax joined YHC for a cool clear morning in the gloom. YHC arrived with no time to spare. Pleasantries were passed amongst the four in attendance and then we were off:<\/p>\r\n\r\n\r\n\r\n<p>Warm-o-rama<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>SSH x 15 IC<\/li>\r\n<li>IST x 15 IC<\/li>\r\n<li>Whirly w\/ the Clap x 15 IC<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>YHC was cold, so lets get on with already &#8211; Mosey to the shelter behind the school.<\/p>\r\n\r\n\r\n\r\n<p>The Thang<\/p>\r\n\r\n\r\n\r\n<p>Shelter Work<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Curls &#8211; IC<\/li>\r\n<li>Skull Crushers &#8211; IC<\/li>\r\n<li>Bent Over Rows &#8211; IC<\/li>\r\n<li>Left Leg Step Up &#8211; IC<\/li>\r\n<li>Right Leg Step Up &#8211; IC<\/li>\r\n<li>Dips &#8211; IC<\/li>\r\n<li>Goblet Squats &#8211; OYO<\/li>\r\n<li>Irkins &#8211; OYO<\/li>\r\n<li>Wonderbra&#8217;s &#8211; IC<\/li>\r\n<li>People&#8217;s Chair w\/ Arm Extensions<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Run a lap around the track. Return to shelter and take bricks back home. Mosey to the basketball courts.<\/p>\r\n\r\n\r\n\r\n<p>Partner Work<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>P1: Does Called Exercise while P2 runs length of bball court and returns.\r\n<ul>\r\n<li>E1: 150 LBC&#8217;s (as a team)<\/li>\r\n<li>E2: 100 Merkins (as a team)<\/li>\r\n<li>Run length of 2 basketball courts and return (x2).<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Sour Mash leaves us at this point, so we turn this into 3-man Grinder<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>P1: Monkey Humpers until P3 arrives<\/li>\r\n<li>P2: Squats until P1 arrives<\/li>\r\n<li>P3: Runs from P1 to P2.<\/li>\r\n<li>Each pax completed each station 4 times.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Mosey back to cars for curb work<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Fast Feet &#8211; IC<\/li>\r\n<li>Calf Raises &#8211; IC<\/li>\r\n<li>repeato<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>5 MOM<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Penguin Crunch &#8211; IC<\/li>\r\n<li>L\/R Mutton Crunch &#8211; IC<\/li>\r\n<li>R\/L Mutton Crunch &#8211; IC<\/li>\r\n<li>Gas Pump &#8211; IC<\/li>\r\n<li>American Hammer &#8211; IC<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>Announcements<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>#BBBC tomorrow. Options of 2.1, 3.5, or 4.0 milers. Launch at time needed to complete desired route. Launch point: Parking lot below Dario near construction.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p>Prayer Requests<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li>1 spoken and noted.<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p>YHC took us thinking HIM for giving us the bodies able to workout together, the time for fellowship, and the ability to have a positive impact on those around us through His name.<\/p>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>3 pax joined YHC for a cool clear morning in the gloom. YHC arrived with no time to spare. Pleasantries were passed amongst the four in attendance and then we were off: Warm-o-rama SSH x 15 IC IST x 15 IC Whirly w\/ the Clap x 15 IC YHC was cold, so lets get on [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-7688","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Harden","date":"01\/17\/2019","pax":"Sassy, Flop (WB), Harden, Sour Mash (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7688","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\/94"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7688"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7688\/revisions"}],"predecessor-version":[{"id":7804,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7688\/revisions\/7804"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}