{"id":8186,"date":"2019-02-28T11:05:31","date_gmt":"2019-02-28T15:05:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8186"},"modified":"2019-02-28T11:05:31","modified_gmt":"2019-02-28T15:05:31","slug":"thedistillery-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/thedistillery-3\/","title":{"rendered":"TheDistillery"},"content":{"rendered":"

Sour Mash and YHC launched at 05:00 for two miles. Katniss, Sassy, and Harden launched at 05:15 to get some final RRR miles in. At about the 3\/4 mile mark they heard a loud disturbing voice in the heavy fog. Something about sticking things in places where they don’t belong. They decided to cut the run short and join the beatdown, well except for Katniss. It went like this.\u00a0<\/span><\/p>\n

\u00a0<\/span>Warm up:\u00a0<\/span><\/p>\n

SSH IC x15<\/p>\n

Steve Earl’s IC X 16<\/p>\n

Whirly w\/clap IC X 10<\/p>\n

Abe Vagoda IC X 10<\/p>\n

Arm swirly things forward and backwards IC X 10<\/p>\n

The Thang:\u00a0<\/span><\/p>\n

Partner up size doesn’t matter. One partner grab cinder block from the back of my truck and met your partner at the top of the breezeway. I asked the pass if they new Dora (I already knew the answer). I said well were not performing Dora we are performing her cousin Diego. Similar to Dora partner one does exercise while partner two runs to a determined location (60 yards give or take).<\/p>\n

100 Merkins<\/p>\n

150 Overhead Press w\/block<\/p>\n

200 LBC’s<\/p>\n

250 Curls for the Girls<\/p>\n

300 Squats w\/block<\/p>\n

\u00a0<\/span>Finished just in time for Mash to depart for kid duties.\u00a0<\/span><\/p>\n

Nobody likes Diego. Dora’s cousin or the exercise? IDK<\/p>\n

Walk to benches for<\/p>\n

15 R leg step ups OYO<\/p>\n

15 Dips OYO<\/p>\n

Fast Feet till Q said stop<\/p>\n

15 L leg step ups OYO<\/p>\n

15 Dips OYO<\/p>\n

Fast Feet till Q said stop<\/p>\n

Walk to wall for<\/p>\n

Wall sit with Jack Reachers IC X 20<\/p>\n

Balls to the wall for a 10 count<\/p>\n

Wall sit with wonder bra’s IC X 20<\/p>\n

Balls to the wall for a 10 count<\/p>\n

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

American Hammer<\/p>\n

Penguin Crunch<\/p>\n

Gas Pumps<\/p>\n

Roselitas\u00a0<\/span><\/p>\n

Freddy Mercury’s\u00a0<\/span><\/p>\n

Mutton Crunches R over L, then L over R.\u00a0<\/span><\/p>\n

Fin<\/p>\n

Announcements:\u00a0<\/span><\/p>\n

IceDancer on Q for BBBC still waiting on the routes.\u00a0<\/span><\/p>\n

Mash has the Q at Charlie Foxtrot Saturday.\u00a0<\/span><\/p>\n

Prayers:\u00a0<\/span><\/p>\n

60 min.\u00a0 <\/span>Team member had surgery on her achilles yesterday.\u00a0<\/span><\/p>\n

YHC took us out.\u00a0<\/span><\/p>\n

Harden and I were discussing RRR miles and noticed a funny smell in the air. Not long after we learned that the apartments a block away were on fire. We were not distilling today so we’re safe.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Sour Mash and YHC launched at 05:00 for two miles. Katniss, Sassy, and Harden launched at 05:15 to get some final RRR miles in. At about the 3\/4 mile mark they heard a loud disturbing voice in the heavy fog. Something about sticking things in places where they don’t belong. They decided to cut the […]<\/p>\n","protected":false},"author":384,"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-8186","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Schneider","date":"2\/28\/19","pax":"60 minutes (WB)
\r\nHarden
\r\nSassy
\r\nSour Mash
\r\nSchneider (WD)
\r\n*Katniss "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8186","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8186"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8186\/revisions"}],"predecessor-version":[{"id":8187,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8186\/revisions\/8187"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}