{"id":9339,"date":"2019-06-19T23:01:20","date_gmt":"2019-06-20T03:01:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9339"},"modified":"2019-06-19T23:01:20","modified_gmt":"2019-06-20T03:01:20","slug":"humid-as-hell","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/humid-as-hell\/","title":{"rendered":"Humid as Hell"},"content":{"rendered":"<p>YHC started up a #Nomad calendar a few weeks back for roaming workouts to help spread awareness and prevent #SadClowns. The @F3WeFoCo boys wanted to do a play on #BellsNWhistles so they began #BricksNDicks, and then decided to rename it to #HellsBells upon adding it to the #Nomad calendar (and in hopes of making it official one day). They asked YHC to come out and Q so I happily obliged, always a pleasure to workout with those guys&#8230;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">SSH x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whirly w\/a Clap x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Toy Soldiers x 16 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">IST x 16 IC<\/span><\/li>\n<\/ul>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curls L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead Press L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of shelter<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Clean<\/span><span style=\"font-weight: 400;\">\u00a0and Press x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee in between reps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deadlift x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of shelter<\/span><\/li>\n<li>Burpee at turnaround<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bentover Row L\/R x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpees x 4 between change over<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of shelter<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squat x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Kettlebell<\/span><span style=\"font-weight: 400;\">\u00a0Swing x 12 OYO<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of shelter<\/span><\/li>\n<li>Burpee at turnaround<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tricep Press x 12 OYO (x2)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee x 4<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Run a lap<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Front Raises x 12 OYO (x2)<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Burpee x 4<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bear Crawl length of shelter<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bring Sally Up<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Goblet Squats with kettle bell<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguin Crunch x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mutton Crunch L\/R x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cumberland County Viaducts x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Merc x 12 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li>We discussed the need to press fellow PAX to post #BackBlasts<\/li>\n<li>There is an @F3WeFoCo basketball scrimmage tomorrow<\/li>\n<li style=\"font-weight: 400;\">YHC took us out asking for guidance to be a leader and shine guides light into the darkness.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">Fun stuff this morning, but it was more humid than any morning in recent memory. I left sweaty hand prints during #BringSallyUp.<\/li>\n<li>About 1.5 miles run this morning.<\/li>\n<li>Some great conversation about @Harden\u2019s Half Marathon earlier in the year and how @Sassy had a fun experience after the run.<\/li>\n<li>YHC was limping along due to some tough leg and chest workouts, I apologize for any odd noises made during the workout.<\/li>\n<li>Generic 90\u2019s-00\u2019s tunes were provided, playlist is too hard to copy out this late at night. It was sufficient.<\/li>\n<li>Thanks for the opportunity to lead this morning, hope #HellsBells becomes official soon enough!<\/li>\n<\/ul>\n<p>VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC started up a #Nomad calendar a few weeks back for roaming workouts to help spread awareness and prevent #SadClowns. The @F3WeFoCo boys wanted to do a play on #BellsNWhistles so they began #BricksNDicks, and then decided to rename it to #HellsBells upon adding it to the #Nomad calendar (and in hopes of making it [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,106],"tags":[127],"class_list":["post-9339","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-special-event","tag-f3wefoco"],"acf":{"q":"Van Gogh","date":"06\/19\/2019","pax":"Harden, Sour Mash (WD), Van Gogh (WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9339","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9339"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9339\/revisions"}],"predecessor-version":[{"id":9340,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9339\/revisions\/9340"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}