{"id":11109,"date":"2019-12-30T08:35:15","date_gmt":"2019-12-30T12:35:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11109"},"modified":"2019-12-30T08:35:15","modified_gmt":"2019-12-30T12:35:15","slug":"2019-finale-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/2019-finale-vi\/","title":{"rendered":"2019 Finale @ VI"},"content":{"rendered":"<p>Warmarama:<br \/>\n20 SSH<br \/>\n19 Imperial Storm Troopers<br \/>\n20 Fwd Arm Swirls<br \/>\n19 Rvs Arm Swirls<br \/>\n20 OH Clap<br \/>\n19 Seal Clap<br \/>\n20 Abe Bagota<br \/>\n19 Whirley\/clap<\/p>\n<p>19&#8217;s:<br \/>\n19 curls with block<br \/>\nRun 15-20 yds<br \/>\n1 Squat<br \/>\nRun 15-20 yds back<br \/>\n18 curls with block<br \/>\nRun 15-20 yds<br \/>\n2 squats<br \/>\nRun 15-20 yds back<br \/>\nRepeat untill youve done 19 squats and 1 curl<\/p>\n<p>Circle Up for more 2019s with Blocks:<br \/>\n20 Merkins OYO &#8211; rotate right<br \/>\n19 Skull Crushers OYO- rotate right<br \/>\n20 OH Press OYO &#8211; rotate right<br \/>\n19 Curls OYO &#8211; rotate right<br \/>\n20 Monkey Humpers OYO &#8211; rotate right<br \/>\n19 BO Rows OYO &#8211; rotate right<br \/>\n20 Burpees! OYO<br \/>\n19 Count Rest &#8211; rotate Right<br \/>\nRepeato above with minor variations<br \/>\nMerkin- Irkin<br \/>\nMH &#8211; Copper Head Squat<\/p>\n<p>Mary<\/p>\n<p>Welcomed Buford to his first post! <\/p>\n<p>Announcements:<br \/>\ngucci and sassy need Qs for VI and Parliment<br \/>\nTalks of Jan 4th Anniversary convergence, but no formal post yet<\/p>\n<p>Prayer Requests<br \/>\nDQs father in-law recovering from infection<br \/>\nAll unspoken prayer requests<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: 20 SSH 19 Imperial Storm Troopers 20 Fwd Arm Swirls 19 Rvs Arm Swirls 20 OH Clap 19 Seal Clap 20 Abe Bagota 19 Whirley\/clap 19&#8217;s: 19 curls with block Run 15-20 yds 1 Squat Run 15-20 yds back 18 curls with block Run 15-20 yds 2 squats Run 15-20 yds back Repeat untill [&hellip;]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[127,102],"class_list":["post-11109","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","tag-f3wefoco","tag-f3winstonsalem"],"acf":{"q":"60 Minutes","date":"12-30-19","pax":"DQ, TSC, Harden, Sassy, Gucci, Buford"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11109","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11109"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11109\/revisions"}],"predecessor-version":[{"id":11110,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11109\/revisions\/11110"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}