{"id":9144,"date":"2019-05-29T11:49:46","date_gmt":"2019-05-29T15:49:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9144"},"modified":"2019-05-29T11:49:46","modified_gmt":"2019-05-29T15:49:46","slug":"building-a-house-with-dice-in-wefoco","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/building-a-house-with-dice-in-wefoco\/","title":{"rendered":"Building a House with Dice in #WeFoCo"},"content":{"rendered":"<p>8 PAX joined YHC\u2019s, Blue Light Special, VQ at Hells Bells this morning.\u00a0 No Bells were used or injured during the execution of this workout.<\/p>\n<p>Music playlist inspired by the NC influence on YHC.<\/p>\n<p>The Replacements \u2013 Color Me impressed (introduction in college)<br \/>\nBlues Travelers \u2013 But Anyway (first heard in Duck)<br \/>\nJohnny Quest \u2013 Skinny and Fatty (saw multiple times at Ziggys)<br \/>\nSex Police \u2013 Sex Police (also seen at Ziggys)<br \/>\nBoot Scootin Boogie \u2013 Brooks and Dunn (accidental attendance at LJVM concert)<br \/>\nThe Grateful Dead \u2013 Sugar Magnolia (Greensboro 1989)<br \/>\nToad the Wet Sprocket \u2013 Walk on the Ocean (Wait Chapel 1992)<br \/>\nGin Blossoms \u2013 Found out About You (open act for Toad)<br \/>\nEnglish Beat \u2013 Save it for Later (College intro)<br \/>\nJames \u2013 Sit Down (Mo Salah song for Liverpool) \u201dMo Salah, Mo Salah, Mo Salah, running down the wing.\u00a0 Salah la la la la la, the Egyptian King\u2026\u201d<br \/>\nThe Connells \u2013 Upside Down (Played at fraternity homecoming party, also saw in NYC)<br \/>\nREM \u2013 Superman (college party song)<br \/>\nGerry and the Pacemakers \u2013 You\u2019ll Never Walk Alone (Liverpool Anthem to close out)<\/p>\n<p>Started with a Shawn T inspired warmarama:<\/p>\n<p>30 second intervals.\u00a0 Start slow and together, progress each of three rounds.\u00a0 Do what I say, not what I do!<br \/>\nJog, SSH, Log Jumps, 1-2-3, butt kicks, high knees, vertical jumps<\/p>\n<p>Followed by recovery with stretching:<\/p>\n<p>Abe Vigodas, transition to hip flexor stretches to ham strings, both sides.<\/p>\n<p>Theme was building a house with Dice:<\/p>\n<p>Partners joined together starting on one side of house.\u00a0 Roll three dice on one side:<br \/>\nComplete first exercise X number on dice:<br \/>\nBelt kicks<br \/>\nMummy kicks<br \/>\nV pushups<br \/>\nMoving pushups<\/p>\n<p>Move through \u201chouse\u201d always facing the same direction following continuous pattern.\u00a0 Count up in one direction, count down in opposite direction. Sprint to next station.<\/p>\n<p>Roll two dice:<\/p>\n<p>Complete first exercise X number on dice:<\/p>\n<p>Power jumps<br \/>\nFonzie kicks<br \/>\nGlobe Jumps<br \/>\nHop Squats<\/p>\n<p>Repeat 2x through lists of exercises.<\/p>\n<p>Mary:<\/p>\n<p>Russian Twists<br \/>\none leg knee raises, each leg<br \/>\ntwo leg knee raises<br \/>\nRemove gloves, use as forearm rests<br \/>\nlow plank Peter parkers<br \/>\nLBCs<\/p>\n<p>Done<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9145\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/05\/Capture-300x200.png\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/05\/Capture-300x200.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/05\/Capture-768x512.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2019\/05\/Capture.png 773w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Posted by Sour Mash on behalf of Blue Light Special<\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 PAX joined YHC\u2019s, Blue Light Special, VQ at Hells Bells this morning.\u00a0 No Bells were used or injured during the execution of this workout. Music playlist inspired by the NC influence on YHC. The Replacements \u2013 Color Me impressed (introduction in college) Blues Travelers \u2013 But Anyway (first heard in Duck) Johnny Quest \u2013 [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,116],"tags":[],"class_list":["post-9144","post","type-post","status-publish","format-image","hentry","category-pain-stations","category-wefoco","post_format-post-format-image"],"acf":{"q":"Blue Light Special","date":"05\/29\/2019","pax":"Blue Light Special, Schneider, Harden, 60 Minutes, Whirly, Kielbasa, Gucci, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9144","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=9144"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9144\/revisions"}],"predecessor-version":[{"id":9148,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9144\/revisions\/9148"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}