11 kind pax showed at dawn to help support Gucci through his VQ at Distillery. \u00a0Many thanks for the support of Schneider, and the awesome turnout of the best of the best around the Dash and WeFoCo!<\/p>\n
Warm-o-Rama<\/p>\n
Gucci elected for a long warmup with borrowed Army PT moves and some bastardized F3 specialties.<\/p>\n
– Arm Swirly Things Forward (15) and Backward (15)<\/p>\n
– Arm stretch right (10sec) and left (10sec)<\/p>\n
– Overhead claps (15)<\/p>\n
– Seal Claps (15)<\/p>\n
-Overhead Arm Stretch right (10sec) and left (10sec)<\/p>\n
– High Jumper (10)<\/p>\n
– Calf stretch right (10sec) and left (10sec)<\/p>\n
– Bend and Reach (10)<\/p>\n
– Lunge Stretch right (10sec) and left (10sec)<\/p>\n
– Squat Bender (10)<\/p>\n
– Quad Stretch right (10sec) and left (10sec)<\/p>\n
– Bent leg body twist (10)<\/p>\n
– Windmill (10)<\/p>\n
– Prone Row (10)<\/p>\n
– \u2018Merican (10)<\/p>\n
– 2 laps around the parking lot<\/p>\n
<\/p>\n
The Thang<\/p>\n
– 7s with LBCs and Burpees….lunge out and sprint back<\/p>\n
– 2 lap fartlek run…..single file line jogs, last person sprints to front and calls 80s band to send next runner up<\/p>\n
– 11s with gas pumps and mountain climbers….side shuffle out and back<\/p>\n
<\/p>\n
Mary<\/p>\n
– Low Dolly\u2019s (10)<\/p>\n
– Penguin Crunches (10)<\/p>\n
– Flutter Kicks (10)<\/p>\n
– Whirly Claps (10)<\/p>\n
– Extend and Flex Stretch Down (10sec) and Up (10sec)<\/p>\n
<\/p>\n
There is plenty of left over materials from Gucci\u2019s prep, ready for his next Q. \u00a0The team pushed through all exercises with humor and a good time.<\/p>\n
<\/p>\n
Announcements<\/p>\n
– There is a Convergence Workout at Samaritan on Saturday<\/p>\n
– Charlie Foxtrot still happening Saturday<\/p>\n
– SGT Schultz is Qing Urban Assault Friday<\/p>\n
-BBBC is launching from Lewisville Square Friday<\/p>\n
– Bluto is up and tweeting after surgery<\/p>\n
– There is one week left for Dash shirt orders<\/p>\n
<\/p>\n
Prayer Requests<\/p>\n
– None<\/p>\n","protected":false},"excerpt":{"rendered":"
11 kind pax showed at dawn to help support Gucci through his VQ at Distillery. \u00a0Many thanks for the support of Schneider, and the awesome turnout of the best of the best around the Dash and WeFoCo! Warm-o-Rama Gucci elected for a long warmup with borrowed Army PT moves and some bastardized F3 specialties. – […]<\/p>\n","protected":false},"author":524,"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-9006","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Gucci","date":"05\/16\/2019","pax":"SGT Schultz, Schneider, Hardin, Goofy, Sassy, Boomerang, Fingers, Drama Queen, Sour Mash, Blue Light Special"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9006","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9006"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9006\/revisions"}],"predecessor-version":[{"id":9007,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9006\/revisions\/9007"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}