{"id":9821,"date":"2019-08-08T11:06:21","date_gmt":"2019-08-08T15:06:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9821"},"modified":"2019-08-08T11:06:21","modified_gmt":"2019-08-08T15:06:21","slug":"the-distillery-a-love-story","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/the-distillery-a-love-story\/","title":{"rendered":"The Distillery – A Love Story"},"content":{"rendered":"

Confession time.\u00a0 It has been a while since YHC has posted, let alone Q\u2019d at The Distillery.\u00a0 Indeed, the last, Carla was still a worry.\u00a0 Ahh, the good<\/span> old days.\u00a0 But what changes there have been.\u00a0 A new location, with a lot of options.\u00a0 A nice covered area, bricks and blocks (with the F3 logo!), and access to lots of area for running or whatever the Q may desire.<\/p>\n

 <\/p>\n

However, the most exciting development has to be the growth of the Pax that regularly post to The Distillery.\u00a0\u00a0 Where four or five Pax would regularly post, today we had 10 Pax.\u00a0 If you have never headed West to visit the #WeFoCo, you really should.<\/p>\n

 <\/p>\n

Enough with the pleasantries.\u00a0 Here is what we did.<\/p>\n

 <\/p>\n

Warm-o-Rama:<\/u><\/strong><\/p>\n

Perform exercise, then mosey part way around the parking lot.\u00a0 Exercises performed were:\u00a0 SSH, IST, Copperhead Squats, Whirly w\/Clap, Arm Swirly things, Seal Claps, and Merkins.\u00a0 All x 15, all IC.<\/p>\n

 <\/p>\n

Once back to the starting point, it was time to do the THANG<\/u><\/strong>:<\/p>\n

Pax grabbed 2 bricks and 1 block.<\/p>\n

 <\/p>\n

First set of exercises were completed with the bricks.<\/p>\n

Perform 40 reps, single count of the exercise.\u00a0 Then drop bricks and run across parking lot and back.\u00a0 Grab bricks, perform 40 reps of next exercise.\u00a0 Continue until all 10 exercises completed.<\/p>\n

Curls<\/p>\n

OHP<\/p>\n

Bent over Fly<\/p>\n

Skull Crushers<\/p>\n

Chest Press<\/p>\n

Chest Fly<\/p>\n

Alt. Lunges<\/p>\n

Side Arm Raises<\/p>\n

Upright Rows<\/p>\n

Front Arm Raises<\/p>\n

 <\/p>\n

10 exercises, 40 reps each\u2026.400 reps total.\u00a0 Nice work.<\/p>\n

 <\/p>\n

Leave bricks and head to covered area, around back for some wall work.<\/p>\n

Wall sit w\/Jack Reachers x 20 IC<\/p>\n

Mike Tysons x10 OYO<\/p>\n

Wall sit w\/Jack Reachers x 20 IC<\/p>\n

 <\/p>\n

Back to parking lot.\u00a0 This time, grab your block.\u00a0 Same process as before, except 20 reps, single count.\u00a0 Run across lot after each exercise.<\/p>\n

Curls<\/p>\n

OHP<\/p>\n

Skull Crushers<\/p>\n

Bent Over Rows<\/p>\n

Chest Press<\/p>\n

 <\/p>\n

MARY<\/u><\/strong><\/p>\n

LBCs, Mutton Crunches, Low Flutters, Low Dollys \u2013 all x 15, all IC<\/p>\n

TIME!<\/p>\n

 <\/p>\n

NMM<\/u><\/strong><\/p>\n

Impressive showing \u2013 double digits is damn respectable.<\/p>\n

TClaps to Harden, Sourmash and Katniss for the 2 mile run.\u00a0 Thanks for joining in after you were done.\u00a0 #futurefastholes<\/p>\n

 <\/p>\n

#Whaler must not know about Mayhem on Wednesday.\u00a0 It is literally across the street from his house.\u00a0 If you ask nicely, Mongoose may have his driver<\/span> Redeye stop to pick you up.<\/p>\n

 <\/p>\n

Excellent work by Blue Light Special.\u00a0 Posted 2 days in a row.\u00a0 Nicely done.\u00a0 BTW, he was super excited for the start of the Premier League.<\/p>\n

 <\/p>\n

Announcements\/Prayer Requests<\/u><\/strong><\/p>\n

Shmedfest<\/strong> is August 24th<\/sup>.\u00a0 There will be a 7am convergence workout with FiA (2.0 friendly) at the Fairgrounds.\u00a0 If last year was any indication, us F3 guys are in trouble.\u00a0 #notflexible #yogachallenged<\/p>\n

While Shmedfest is free to attend, please register so Plunger and his crew know how much food to order.<\/p>\n

Aside from it being a great event, Shmedfest raises much needed funds for Crisis Control Ministries.\u00a0 If you have the ability, please consider making a donation.\u00a0 It is easy to do, and feels oh-so-good.<\/p>\n

Any questions?\u00a0 Here is all you need to know about Shmedfest:\u00a0 https:\/\/crisiscontrol.org\/shmedfest\/<\/a><\/p>\n

 <\/p>\n

Iron Pax<\/strong> \u2013 YHC knows you have heard about it. (Because YHC has clogged your Twitter feed).\u00a0 Each week in September there will be a separate workout.\u00a0 Working on details for WS, but we will likely do it together as a group each week.\u00a0 Details and how to register can be found:\u00a0 https:\/\/f3greenwood.com\/<\/a><\/p>\n

 <\/p>\n

Splash has the Q at Purgatory this Saturday.<\/p>\n

 <\/p>\n

No prayer requests were offered.\u00a0 YHC took us out, asking for the much needed peace our world needs.\u00a0 Be the change.\u00a0 It is up to us.<\/p>\n

 <\/p>\n

Thanks Schneider!<\/p>\n

 <\/p>\n

Spamalot #Spamtan out!<\/p>\n","protected":false},"excerpt":{"rendered":"

Confession time.\u00a0 It has been a while since YHC has posted, let alone Q\u2019d at The Distillery.\u00a0 Indeed, the last, Carla was still a worry.\u00a0 Ahh, the good old days.\u00a0 But what changes there have been.\u00a0 A new location, with a lot of options.\u00a0 A nice covered area, bricks and blocks (with the F3 logo!), […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87],"tags":[],"class_list":["post-9821","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery"],"acf":{"q":"Spamalot","date":"08\/08\/19","pax":"Harden, 60 Minutes, Katniss, Blue Light Special, SourMash, Schneider, Whaler, Gucci (WB), Tighty Whitey (WD), Spamalot "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9821","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\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9821"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9821\/revisions"}],"predecessor-version":[{"id":9822,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9821\/revisions\/9822"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}