{"id":10206,"date":"2019-09-13T17:49:05","date_gmt":"2019-09-13T21:49:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10206"},"modified":"2019-09-13T17:49:05","modified_gmt":"2019-09-13T21:49:05","slug":"friday-the-13th-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/friday-the-13th-urban-assault\/","title":{"rendered":"Friday the 13th @ Urban Assault"},"content":{"rendered":"<p>Warm up. SSH, Arm Swirley Things forward and backwards, Imperial Storm Trooper<\/p>\n<p>Powerskip to bottom of hill<\/p>\n<ul>\n<li>A little Broga* with some merkins\/planks mixed in for good luck.\u00a0 (* Nomenclature borrowed from the Bearded Millennial, Burns)<\/li>\n<\/ul>\n<p>Bear Crawl uphill to fountain<\/p>\n<ul>\n<li>In cadence Plank Jacks, Ski Jumps<\/li>\n<\/ul>\n<p>Mosey up stairs to Stage and then around to fountain and back to stage.<\/p>\n<p>Partner up.\u00a0 50\u00a0 Absolutions between Partners<\/p>\n<ul>\n<li>A. Absolutions B. Makes loop stopping at Boulders to do 10 Derkins<\/li>\n<\/ul>\n<p>Mosey to Coal Pit<\/p>\n<ul>\n<li>Circle up and do exercise called out while each pax bear crawls around circle. Change exercises when Pax back to starting spot.\u00a0 (11 different exercises from Burpees to LBCs)<\/li>\n<\/ul>\n<p>Mosey to Bridge<\/p>\n<ul>\n<li>Partner up: A. SSH\u00a0 B. Run to end of Bridge,\u00a0 5 Burpees run back. Rinse and Repeat 4 times (total 20 Burpees each)<\/li>\n<\/ul>\n<p>Mosey back to fountain stopping along the way for 10 count WMD Merkins in cadence<\/p>\n<ul>\n<li>Asheville Abs<\/li>\n<li>Heels to Heaven called by Lazy Boy<\/li>\n<\/ul>\n<p>Announcements: IPC #2 Saturday at Hanes Park, launch at 6am.\u00a0 Our boy, $5, is getting married next week. Bachelor Party Urban Assault Q&#8217;d by Post Hole next Friday! Per Bird Hole: Florida&#8217;s AO are increasing.\u00a0 Please post when you visit.<\/p>\n<p>Prayer Requests: Fish Stick, $5&#8217;s Upcoming Nuptials, Blue Steele&#8217;s family and visa issues.<\/p>\n<p>NMM: Great to have Bird Hole visiting from Florida. 2 years from double respect, yet posted like a 30 year old!\u00a0 It was amazing to see the level of fitness on display this morning.\u00a0 It was an honor to lead you guys.\u00a0 With the two sets of Wonder Twins (Snookie\/Blue Steele and Chisel\/Jar Jar) showing up, YHS knew we had our work cut out for us just to keep up.\u00a0 Truck Stop and Lamb Chop are Beasts, not sure what else there is to say. YHC loves working out with Post Hole.\u00a0 His great attitude and encouragement always dial down the suck factor in any workout&#8230;.a true F3 brother. Lazy Boy is becoming a Regular at numerous Q&#8217;s and he always seems to be enjoying himself when the rest of us a just trying to catch our breath.\u00a0 Numerous ideas were proffered for $5 Bachelor Party Urban Assault.\u00a0 Better post next week to see what goes on&#8230;What happens at UA stays at UA.\u00a0 \u00a0Cheesesteak, thanks for the keys.\u00a0 I left them at Cugino Forno in hopes that you&#8217;ll be eating pizza again real soon.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up. SSH, Arm Swirley Things forward and backwards, Imperial Storm Trooper Powerskip to bottom of hill A little Broga* with some merkins\/planks mixed in for good luck.\u00a0 (* Nomenclature borrowed from the Bearded Millennial, Burns) Bear Crawl uphill to fountain In cadence Plank Jacks, Ski Jumps Mosey up stairs to Stage and then around [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-10206","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"9\/13\/19","pax":"$5 Footlong, Lamb Chop, Truck Stop (WB), Blue Steele, Snookie, Chisel, Jar Jar, Lazy Boy, Post Hole, Bird Hole (WD), Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10206","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10206"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10206\/revisions"}],"predecessor-version":[{"id":10207,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10206\/revisions\/10207"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}