{"id":8707,"date":"2019-04-18T08:40:28","date_gmt":"2019-04-18T12:40:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8707"},"modified":"2019-04-18T08:40:28","modified_gmt":"2019-04-18T12:40:28","slug":"double-distilled-by-dora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/double-distilled-by-dora\/","title":{"rendered":"Double Distilled by Dora"},"content":{"rendered":"<p>YHC did this workout once before at #VI.\u00a0 It was stupid then and it is still stupid.\u00a0 Kind of a lazy effort by YHC as Q, but after Harden broke YHC at The Estate on Monday, posting 4 days in a row, a 3 day conference in Winston, a Global Logistics class last night and YHC not really being that inventive anyway&#8230;this is what you get.<\/p>\n<p>Warm-O-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Hillbillies x 15 IC<\/li>\n<li>Abe Vigoda OYO<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>Dora 1-2-3 then Dora 3-2-1<\/p>\n<p>Partner 1 performs exercise AMRAP while Partner 2 runs predetermined distance and back.\u00a0 Flip flop until as a team you complete all the reps.<\/p>\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<li>300 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>100 Squats<\/li>\n<\/ul>\n<p>There was still time left so we moseyed to the picnic shelter and grabbed a block<\/p>\n<ul>\n<li>Curls for the Girls x 15 IC<\/li>\n<li>Bench Press x 15 IC (this was at the request of BLS, we all lifted a octagon shaped picnic table\/bench in unison)<\/li>\n<\/ul>\n<p>Put the blocks up<\/p>\n<p>MARY:<\/p>\n<ul>\n<li>Mutton Crunch RoL x 12 IC<\/li>\n<li>Mutton Crunch LoR x 12 IC<\/li>\n<li>Freddie Mercuries x 12 IC<\/li>\n<li>Penguin Crunch x 12 IC<\/li>\n<li>Rosalita&#8217;s x 12 IC<\/li>\n<li>Stretch OYO<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>DQ leading a #Nomad workout tomorrow at Meadowlark Elementary at 0700<\/li>\n<li>All other AOs launching as normal<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>None<\/li>\n<li>YHC took us out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC did this workout once before at #VI.\u00a0 It was stupid then and it is still stupid.\u00a0 Kind of a lazy effort by YHC as Q, but after Harden broke YHC at The Estate on Monday, posting 4 days in a row, a 3 day conference in Winston, a Global Logistics class last night and [&hellip;]<\/p>\n","protected":false},"author":179,"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-8707","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"04\/18\/2019","pax":"Blue Light Special, Gucci, Jalopy, Schneider, Sour Mash "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8707","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8707"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8707\/revisions"}],"predecessor-version":[{"id":8709,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8707\/revisions\/8709"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}