{"id":8411,"date":"2019-03-21T07:16:26","date_gmt":"2019-03-21T11:16:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8411"},"modified":"2019-03-21T07:16:26","modified_gmt":"2019-03-21T11:16:26","slug":"sweet-16-at-the-distillery","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/sweet-16-at-the-distillery\/","title":{"rendered":"Sweet 16 at The Distillery"},"content":{"rendered":"<p>8 posted on a misty morning for a block workout YHC is calling sweet 16.<\/p>\n<p>Warm-o-Rama &#8211; The usual for Goofy<\/p>\n<p>Pick up a block.<span class=\"Apple-converted-space\">\u00a0 <\/span>As a group go to corner of parking lot, perform called exercise, Carry your weight with you as you go.<span class=\"Apple-converted-space\">\u00a0 <\/span>All exercises IC<\/p>\n<p>First Corner, OH Press in 16 Reps, then 8, then 4, 2 and 1<\/p>\n<p>Second Corner, Bent Rows<\/p>\n<p>Third Corner, Goblet Squats<\/p>\n<p>Last Corner, Curls<\/p>\n<p>Final 4 &#8211; four burpees each corner<\/p>\n<p>Go to shelter. <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>First exercise, Derkins, Do 16 single count, hold plank, do 8, then 4, 2 and 1<\/p>\n<p>2nd exercise one leg squats, 16, 8, 4, 2, 1<\/p>\n<p>3rd Irkins, same routine as above<\/p>\n<p>4th One leg squats, same<\/p>\n<p>Back to parking lot with blocks<\/p>\n<ul>\n<li>Perform 8 single count of each exercise in each corner, OH Press, Bent Rows, Goblet Squats and Curls<\/li>\n<li>Then 2 Burpees each Corner<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>Perform 4 single count of each exercise in each corner<\/li>\n<li>The 1 burpees each corner<\/li>\n<\/ul>\n<p>Return to shelter for some Mary<\/p>\n<ul>\n<li>round robin included Mutton Crunch, Freddie Merc, American Hammer, and LBC<\/li>\n<\/ul>\n<p>Announcements: <span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul>\n<li>@DQ has BBBC tomorrow<\/li>\n<li>@schneider has Charlie Foxtrot<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>Welcome to Paul former FNG @Buggy who was brought out by @VanGogh.<span class=\"Apple-converted-space\">\u00a0 <\/span>@Buggy is in the ministry and comes from a long tradition of service to the church of the Brethren for 6 generations.<span class=\"Apple-converted-space\">\u00a0 <\/span>The tradition dates back to Mennonites and Amish, thus the name.<span class=\"Apple-converted-space\">\u00a0 <\/span>Credit I believe goes to @BAM for the name. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li>@Jalopy was an FNG this week and has posted 4x already. Keep it up.<span class=\"Apple-converted-space\">\u00a0 <\/span>As the saying goes, it doesn\u2019t get easier but you get stronger.<\/li>\n<li>Strong work by all.<span class=\"Apple-converted-space\">\u00a0 <\/span>Great group of guys represented @WeFoCo proudly and honored to be among you. <span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>8 posted on a misty morning for a block workout YHC is calling sweet 16. Warm-o-Rama &#8211; The usual for Goofy Pick up a block.\u00a0 As a group go to corner of parking lot, perform called exercise, Carry your weight with you as you go.\u00a0 All exercises IC First Corner, OH Press in 16 Reps, [&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-8411","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Goofy","date":"03\/21\/2019","pax":"VanGogh, Harden, SourMash, Schneider, Jalopy, Buggy (FNG), BAM, Goofy (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8411","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=8411"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8411\/revisions"}],"predecessor-version":[{"id":8412,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8411\/revisions\/8412"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}