{"id":10235,"date":"2019-09-16T09:07:25","date_gmt":"2019-09-16T13:07:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10235"},"modified":"2019-09-16T09:09:38","modified_gmt":"2019-09-16T13:09:38","slug":"inspired-or-infected","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/inspired-or-infected\/","title":{"rendered":"Inspired or Infected?"},"content":{"rendered":"<p><strong><u>Warmarama (IC):<\/u><\/strong><\/p>\n<ul>\n<li>Typical Greenspan mix.<\/li>\n<\/ul>\n<p><strong><u>\u00a0<\/u><\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Mashup of the best \/ worst of WIB and Iron pax.\u00a0 Partner up for four stations of refreshment:<\/p>\n<ol>\n<li>Upper Trail\n<ol>\n<li>10 partner planks \/ WW2s; flipflop<\/li>\n<li>10 partner merkins<\/li>\n<li>10 low squat jumps<\/li>\n<\/ol>\n<\/li>\n<li>Lower Lot\n<ol>\n<li>10 WMDs (so, 30 merkins in total)<\/li>\n<li>20 Bonnie Blairs<\/li>\n<li>30 Kettlebell air swings (minus the kettlebells)<\/li>\n<\/ol>\n<\/li>\n<li>Bridge\n<ol>\n<li>30 Squats<\/li>\n<li>40 Low Dollys<\/li>\n<li>50 Erkins<\/li>\n<\/ol>\n<\/li>\n<li>Shops\n<ol>\n<li>10 Burpees<\/li>\n<li>20 Lunges<\/li>\n<li>30 Starfish crunches<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>Repeato as many times as possible until 0610.<\/p>\n<p>5 minutes of Mary:<\/p>\n<ol>\n<li>Freddie Mercuries (Cheesesteak)<\/li>\n<li>Capital-letters Alphabet (Greenspan)<\/li>\n<li>Airborne Penguin Crunch (Snooki)<\/li>\n<li>Side crunches (Blue Steele)<\/li>\n<\/ol>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li><\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>O.G.\u2019s Father-in-Law had quadruple open-heart surgery last week.<\/li>\n<li>O.G.\u2019s friend Joe was diagnosed with unexpected leukemia this week. Splash is his doctor.<\/li>\n<li>Road Apple\u2019s 2.0 Augustus had surgery last week and is now home.<\/li>\n<li>Burns\u2019s wife\u2019s sister, Grace, is dealing with anxiety about her post-college future.<\/li>\n<li>Sassy\u2019s pastor from Greenville, SC, died suddenly last Friday night and has left the congregation shaken.<\/li>\n<li>Cheesesteak\u2019s M is back in Canada and has another month of rest as she recovers from a concussion.<\/li>\n<li>Hospitalist, Gilberts, at Forsyth was found dead in his home by his wife on Friday following a tennis workout.<\/li>\n<li>Tonka\u2019s father had triple-bypass surgery last week.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC attempted to channel a mix of WIB movement between stations and the fellowship that IPC has produced. YHC isn\u2019t sure whether that\u2019s a sign of inspiration or infection.<\/li>\n<li>Partner groups were the brothers Steele\/Snooki, Drip\/Cheesesteak, Chisel\/YHC. All groups completed two circuits with some having started the third.<\/li>\n<li>At the bottom of each weinke below the exercises was the word \u201cRun!\u201d. Queue Cheesesteak:\u00a0 \u201cOf course.\u201d<\/li>\n<li>The group had to evade cyclists on the bridge and a vehicle near the shops.<\/li>\n<li>YHC and Chisel were both thankful that time ran out before we could reach another round of the WMDs\/BBs\/KBs.<\/li>\n<\/ul>\n<p>Thanks for the keys, Huck.\u00a0 I left them in the door to the Estate.\u00a0 I doubt you need to be worried about a break-in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama (IC): Typical Greenspan mix. \u00a0 The Thang: Mashup of the best \/ worst of WIB and Iron pax.\u00a0 Partner up for four stations of refreshment: Upper Trail 10 partner planks \/ WW2s; flipflop 10 partner merkins 10 low squat jumps Lower Lot 10 WMDs (so, 30 merkins in total) 20 Bonnie Blairs 30 Kettlebell [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-10235","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Greenspan","date":"9\/16\/2019","pax":"Blue Steele, Cheesesteak, Chisel, Drip, Snooki"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10235","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10235"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10235\/revisions"}],"predecessor-version":[{"id":10237,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10235\/revisions\/10237"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}