{"id":10889,"date":"2019-12-02T17:47:55","date_gmt":"2019-12-02T21:47:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10889"},"modified":"2019-12-02T17:47:55","modified_gmt":"2019-12-02T21:47:55","slug":"back-at-it-at-the-outhouse","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/back-at-it-at-the-outhouse\/","title":{"rendered":"Back At It At The Outhouse"},"content":{"rendered":"<p>After a weekend of recreational eating and drinking it&#8217;s time to get right. 4 brave souls, with 2 EC runners, did just that. It went like this:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>20 SSH<\/li>\n<li>20 Imperial Walkers<\/li>\n<li>20 Arm Swirly Things, forward and backward<\/li>\n<li>20 Seal Claps<\/li>\n<li>Calf stretches<\/li>\n<li>One lap around the park<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>AMRAP for 5 minutes, 10 seconds between minutes.\n<ul>\n<li>Minute 1: Burpees<\/li>\n<li>Minute 2: Squats<\/li>\n<li>Minute 3: Dips<\/li>\n<li>Minute 4: LBC<\/li>\n<li>Minute 5: Dry Docks<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Lap around the smaller park loop.<\/p>\n<p>Repeat, 30 seconds each this time.<\/p>\n<p>Lap around the smaller park loop<\/p>\n<p>Repeat, 15 seconds each this time<\/p>\n<p>On to parking lot for modified DORA:<\/p>\n<ul>\n<li>50 Merkins<\/li>\n<li>150 Heels to Heaven (ill advised and a loooong time)<\/li>\n<li>150 (Omaha from 200 for time) double-count lunges<\/li>\n<\/ul>\n<p>Mary by Committee after Q ran out of ideas. Would have thought harder if I&#8217;d known Turnover would call Asheville abs. Oof.<\/p>\n<p>DONE.<\/p>\n<p>Prayer requests:<\/p>\n<ul>\n<li>Blue Steel, Rustbucket and Too Canal, all recovering.<\/li>\n<\/ul>\n<p>Annoucments:<\/p>\n<ul>\n<li>Holiday Party 12\/15<\/li>\n<li>Bevo&#8217;s 5k fundraiser 12\/15<\/li>\n<li>Farm Run 12\/16<\/li>\n<\/ul>\n<p>Good to be out this morning. Would have rethought the exercises for DORA but what can you do. Hope this started the week right for all involved.<\/p>\n<p>YHC took us out.<\/p>\n<p>Thanks for the opportunity to lead. I remain very thankful for this group.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After a weekend of recreational eating and drinking it&#8217;s time to get right. 4 brave souls, with 2 EC runners, did just that. It went like this: Warm-O-Rama 20 SSH 20 Imperial Walkers 20 Arm Swirly Things, forward and backward 20 Seal Claps Calf stretches One lap around the park The Thang AMRAP for 5 [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-10889","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Wobegon","date":"12-2-2019","pax":"Greenspan, Turnover, TPS, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10889","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10889"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10889\/revisions"}],"predecessor-version":[{"id":10890,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10889\/revisions\/10890"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}