{"id":10308,"date":"2019-09-24T20:35:14","date_gmt":"2019-09-25T00:35:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10308"},"modified":"2019-09-24T20:35:14","modified_gmt":"2019-09-25T00:35:14","slug":"first-day-of-fall-at-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/first-day-of-fall-at-the-outhouse\/","title":{"rendered":"First day of Fall at The Outhouse"},"content":{"rendered":"<p>Warm up and stretch<\/p>\n<ul>\n<li>SSH, Arrm Twirley Things<\/li>\n<li>Various merkins (Carolina, Wide, Crucible, Merkin, Ranger, Diamond) Low county crab boil, Nolan Ryans. Hi and Lo Plank with numerous repeats<\/li>\n<\/ul>\n<p>Mosey to Tennis Courts<\/p>\n<ul>\n<li>Run to each cone. At 1st cone do 1 exercise, at 2<sup>nd<\/sup> cone do 2 exercises\u20268<sup>th<\/sup> cone 8 exercises. SSH for the six then start the next round together.<\/li>\n<li>WW2s, Merkins, LBCs, Mt Climbers (double count) Heels to Heaven, Plank Jacks.<\/li>\n<\/ul>\n<p>Mosey to track.<\/p>\n<ul>\n<li>10 burpees. Run around track at your own pace.\u00a0 10 burpees at each corner.\u00a0 Every time you pass a bench 10 dips.\u00a0 When finished pick up the 6 so we do the last Burpee together.\u00a0 (Total 50 Burpees)<\/li>\n<\/ul>\n<p>Mosey to Playground<\/p>\n<ul>\n<li>Partner Up:\u00a0 A Step Ups on Benches until B is back. B 10 pullups on swings or Inchworm<\/li>\n<\/ul>\n<p>Mosey back to parking lot for Mary<\/p>\n<ul>\n<li>Asheville Abs\u00a0 and Mary by Committee<\/li>\n<\/ul>\n<p>Announcement:\u00a0 Burns&#8217;s Uncle passed away.\u00a0 please keep his wife and kids in your prayers.\u00a0 Splash&#8217;s friend, 26 year old female, with has recurrent cancer.<\/p>\n<p>NMM:\u00a0 It turned out to be a great morning for my first Q at The Outhouse.\u00a0 Great AO, but very dark.\u00a0 Just as I was pulling in, Greenspan, HOG and Burns appeared freshly back from a EC run.\u00a0 Talk about HIMs.\u00a0 One of the Pax pointed out the amount of dripage off Greenspan&#8217;s forehead during the low planks.\u00a0 It was at such a rapid and steady pace if it had been an IV it would have been declared fit for any Tranua Code.\u00a0 \u00a0These were all some very fit fellows posting today and it made YHC glad to have stated that the last Burpees would be done together, since YHC was the one that needed to catch up.\u00a0 There was much to-do about the amount of moisture left on the parking lot after Mary&#8230;.evidently size does matter when comparing Sweat Angels.\u00a0 Great to see all of you guys this morning and thanks for the push!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up and stretch SSH, Arrm Twirley Things Various merkins (Carolina, Wide, Crucible, Merkin, Ranger, Diamond) Low county crab boil, Nolan Ryans. Hi and Lo Plank with numerous repeats Mosey to Tennis Courts Run to each cone. At 1st cone do 1 exercise, at 2nd cone do 2 exercises\u20268th cone 8 exercises. SSH for the [&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-10308","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"9\/23\/19","pax":"Splash, Greenspan, Burns, HOG, Bevo, Wobegon, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10308","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=10308"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10308\/revisions"}],"predecessor-version":[{"id":10309,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10308\/revisions\/10309"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}