{"id":11129,"date":"2020-01-02T08:14:18","date_gmt":"2020-01-02T12:14:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11129"},"modified":"2020-01-02T08:14:18","modified_gmt":"2020-01-02T12:14:18","slug":"litter-brings-the-litter","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/litter-brings-the-litter\/","title":{"rendered":"Litter brings the Litter"},"content":{"rendered":"
Gather lower parking lot, PAX excited to get moving on a chilly January morning.<\/div>\n
<\/div>\n
Warm O Rama: 10 SSH in cadence<\/div>\n
<\/div>\n
The Main Event:<\/div>\n
<\/div>\n
Six stations spread throughout Calvary parking lot- PAX split into 2 groups of three to allow everyone to always have a Brick\/ Litter if desired (one group did reverse order of exercises below after initial lap)<\/div>\n
<\/div>\n
10 brick overhead clap (or double count without brick)<\/div>\n
<\/div>\n
10 air jacks (or double count side straddle hop)<\/div>\n
<\/div>\n
10 curls with Litter ~35 pounds (could use block)<\/div>\n
<\/div>\n
20 mountain climbers<\/div>\n
<\/div>\n
10 hand release merkins<\/div>\n
<\/div>\n
10 side lunges double count<\/div>\n
<\/div>\n
<\/div>\n
Approximately 6 laps were completed<\/div>\n
Groups were able to pass and MC twice each lap with a good push.<\/div>\n
All comers were sufficiently exhausted.<\/div>\n
<\/div>\n
COT- Come out to OG\/ Tractors tomorrow for Q by Greenspan<\/div>\n
<\/div>\n
\u00a0 \u00a0 \u00a0 1\/4\/20\u00a0 \u00a0 \u00a0Convergence at #IS #Mothership for F3 Birthday Bash. 3 headed Monster with Ruck\/ Exercise\/ Run back to Reynolda Village<\/div>\n
\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Dough Joe’s for Coffeeteria<\/div>\n
<\/div>\n
Prayer request:<\/div>\n
Greenspan Father undergoing radiation<\/div>\n
HOG son continued health issues<\/div>\n
$5 injury to hand<\/div>\n
Toe Tag multiple injuries<\/div>\n","protected":false},"excerpt":{"rendered":"

Gather lower parking lot, PAX excited to get moving on a chilly January morning. Warm O Rama: 10 SSH in cadence The Main Event: Six stations spread throughout Calvary parking lot- PAX split into 2 groups of three to allow everyone to always have a Brick\/ Litter if desired (one group did reverse order of […]<\/p>\n","protected":false},"author":402,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-11129","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Litterbox","date":"01\/02\/20","pax":"Splash, Mutton (WD), Burns (WB), HOG, Greenspan, YHC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11129","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\/402"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11129"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11129\/revisions"}],"predecessor-version":[{"id":11130,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11129\/revisions\/11130"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}