{"id":11291,"date":"2020-01-15T11:55:18","date_gmt":"2020-01-15T15:55:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11291"},"modified":"2020-01-15T11:55:18","modified_gmt":"2020-01-15T15:55:18","slug":"the-fox-with-the-rabbit","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/the-fox-with-the-rabbit\/","title":{"rendered":"The Fox With The Rabbit"},"content":{"rendered":"<p>w\/u:<\/p>\n<p>SSHx25, ISTx25, Whirlyx20, Slow Mt Climbersx20<\/p>\n<p>w\/o:<\/p>\n<p>Mosey to Intimidator.<br \/>\nat base: 1 burpee 5 merkins 10 LBCs<\/p>\n<p>run up Intimidator stopping at every road to do base exercises, increasing by 1,5,10 each stop so by the top did set of 5 burpees, 25 merkins, 50 LBCs.<\/p>\n<p>Mosey to shelter by track. 15 dips.<\/p>\n<p>Mosey to pull-up bars and people\u2019s chair for the 6.<br \/>\nStay in PC while 4 at a time do 10 pull-ups.<br \/>\n10 BTTW merkins<\/p>\n<p>Mosey to shelter. 15 dips.<\/p>\n<p>Mosey to Intimidator. Repeat pattern.<br \/>\nRd two:<\/p>\n<p>Intimidator:burpees, MtClimbers, Squats.<br \/>\nShelter:Dips<br \/>\nPullup bars: 10 leg ups, 10 donkey kicks.<br \/>\nShelter: Dips<\/p>\n<p>Rd three:<\/p>\n<p>Intimidator: burpees, plank jacks, jack reachers<\/p>\n<p>out of time.back to parking lot<\/p>\n<p>2 minutes over. Sorry. No time for Mary. Not sorry.<\/p>\n<p>no announcements.<br \/>\nunspoken prayer requests.<\/p>\n<p>Quiet, hardworking group.<\/p>\n<p>Pulling in a few minutes early I saw a fox walk across the parking lot with rabbit in his mouth \u00a0That was neat.<\/p>\n<p>Privileged to lead \u00a0Thanks<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>w\/u: SSHx25, ISTx25, Whirlyx20, Slow Mt Climbersx20 w\/o: Mosey to Intimidator. at base: 1 burpee 5 merkins 10 LBCs run up Intimidator stopping at every road to do base exercises, increasing by 1,5,10 each stop so by the top did set of 5 burpees, 25 merkins, 50 LBCs. Mosey to shelter by track. 15 dips. [&hellip;]<\/p>\n","protected":false},"author":233,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-11291","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Chisel","date":"1\/15\/2020","pax":"Razzie, Fokker, LambChop, RedBaron, Mutton, CheeseSteak, DirtyBird, Seatback, ElChapo(F3Raleigh), TarHeel, Chisel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11291","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11291"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11291\/revisions"}],"predecessor-version":[{"id":11292,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11291\/revisions\/11292"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}