{"id":10926,"date":"2019-12-08T15:53:30","date_gmt":"2019-12-08T19:53:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10926"},"modified":"2020-01-16T17:41:04","modified_gmt":"2020-01-16T21:41:04","slug":"a-good-day-to-post-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/a-good-day-to-post-at-urban-assault\/","title":{"rendered":"A Good Day to Post at Urban Assault"},"content":{"rendered":"

Stretch and Warm up<\/p>\n

Lap around Bailey Park to stage<\/p>\n

1 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan R, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R<\/p>\n

Mosey to Coal Pit. 3 Jump Squats at First Column and increase by 3 each time. (Omaha’d at 27).<\/p>\n

Bear Crawl up stairs<\/p>\n

Mosey to train tracks\/parking deck<\/p>\n

5 pull ups\/ 5 Burpees. Do first exercise on cardboard run to top of ramp 5 SSH\/5 Burpees. Do first exercise on cardboard. Rinse and Repeat<\/p>\n

Lower\u00a0 1. 25 WWII\u00a0 \u00a0 2. 25 HtH\u00a0 \u00a0 3. 25 LBC\u00a0 \u00a0 \u00a04. 25 DC American Hammers\u00a0 \u00a0 \u00a0 5. 25 Crab Cakes<\/p>\n

Upper 1. 25 DC Mtn Climbers\u00a0 \u00a0 \u00a02. 25 Plank Jack\u00a0 \u00a0 \u00a0 3. 25 Dive Bombers\u00a0 \u00a0 \u00a0 \u00a0 4. 25 Mike Tysons\u00a0 \u00a0 \u00a0 5. 25 Ski Jumps<\/p>\n

Mosey back for Mary<\/p>\n

Pray Requests: Blue Steele, Root Canal, Rust Bucket<\/p>\n

Announcements:\u00a0 F3 Christmas Party 6:00 Winston-Salem Public House https:\/\/www.f3winstonsalem.com\/f3\/2019-f3-christmas-party-12-14-ws-public-house\/<\/p>\n

Benefit for Blus Steele Dec 14 Ardmore Barber Shop starting around 5:30\u00a0 Live Bands, food, beer and fun<\/p>\n

Dec 14 Farm Run to benefit Benefit Piedmont Land\u00a0 Conservatory see Wobegon<\/p>\n

Dec 13 Run to Sponsor a service dog for Bevo’s son contact info@sagestrength.com<\/a> to run or donate.<\/p>\n

NMM: It was a crisp morning an there was a good showing of Pax with a decent amount of MC at the start.\u00a0 The waterfall was doing a good job of drowning out Bam’s comments but YHC is sure he was giving out sagely advice. To avoid a Zima-mutiny, an omaha was called on when we reached 27 jumps squats.\u00a0 Snookie still had a few jump squats left to finish up after the Pax quit, due to the fact that he actually does exercises correctly.\u00a0 YHC proceeded finish up with him.\u00a0 Lambchop, who was not jumping at the time, commented on the two foot difference between our two vertical jumps.\u00a0 Meanwhile Jar-Jar was sitting with his legs crossed, in a most relaxed stance, at a table waiting for a waitress to bring out a pizza and beer. No one had to heart to tell him Cugino Forino wasn’t open yet, so he gave the requested 10 count and we moved on. Great catching up with everyone, meeting Foghorn and seeing Bird Hole again.\u00a0 Strong work by Dash Pax!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Stretch and Warm up Lap around Bailey Park to stage 1 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan R, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R Mosey to Coal Pit. 3 Jump Squats at First Column and increase by 3 each time. (Omaha’d […]<\/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":[91],"tags":[],"class_list":["post-10926","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10926","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=10926"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10926\/revisions"}],"predecessor-version":[{"id":10927,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10926\/revisions\/10927"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}