{"id":11934,"date":"2020-03-22T20:29:09","date_gmt":"2020-03-23T00:29:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11934"},"modified":"2020-03-22T20:30:28","modified_gmt":"2020-03-23T00:30:28","slug":"fenders-frolic-from-afar","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/fenders-frolic-from-afar\/","title":{"rendered":"Fender&#8217;s Frolic From Afar"},"content":{"rendered":"<p>Gentlemen of the WS pax, this is the workout I was planning to do with the Village Idiots this week.\u00a0 I WILL be doing this, perhaps even at the normal A.O.\u00a0 location.\u00a0 Anyone crazy enough to join me is guaranteed to be a better man upon its completion.\u00a0 Whatever you decide to do, stay safe and healthy out there!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-0-rama:<\/strong><\/p>\n<ul>\n<li>Sun Salutations x 5<\/li>\n<li>Arm Swirlies Forward x 40<\/li>\n<li>Arm Swirlies Backward x 40<\/li>\n<li>Overhead Clap x 40<\/li>\n<li>Seal Clap x 40<\/li>\n<li>SSH x 50<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Round 1)<\/p>\n<ul>\n<li>Run 1.5 Miles<\/li>\n<li>Pullups (or something similar) x 25<\/li>\n<li>Bootstrap Squats x 100<\/li>\n<li>Merkins x 50<\/li>\n<li>Bonnie Blairs x 50<\/li>\n<li>Dips x 50<\/li>\n<li>Bonnie Bairs x 50<\/li>\n<li>Merkins x 50<\/li>\n<li>Bootstrap Squats x 100<\/li>\n<li>Pullups (or something similar) x 25<\/li>\n<\/ul>\n<p>Round 2)<\/p>\n<ul>\n<li>Run 1.5 Miles<\/li>\n<li>Pullups (or something similar) x 25<\/li>\n<li>Bootstrap Squats x 100<\/li>\n<li>Merkins x 50<\/li>\n<li>Bonnie Blairs x 50<\/li>\n<li>Dips x 50<\/li>\n<li>Bonnie Bairs x 50<\/li>\n<li>Merkins x 50<\/li>\n<li>Bootstrap Squats x 100<\/li>\n<li>Pullups (or something similar) x 25<\/li>\n<\/ul>\n<p>Round 3)<\/p>\n<ul>\n<li>Burpees x 20<\/li>\n<li>Plank for 2.5 minutes<\/li>\n<li>Burpees x 20<\/li>\n<li>Plank for 2.5 minutes<\/li>\n<li>Burpees x 20<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>WWII Sit-ups x 100<\/li>\n<li>American Hammer x 100<\/li>\n<li>Very Low Flutter x 200<\/li>\n<li>Freddie Mercury&#8217;s x 100<\/li>\n<li>Body Destroyers as Long as You Need It<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Praying for all the pax and those that depend on us (which is everyone)!<\/li>\n<\/ul>\n<p>I&#8217;ll leave the virtual keys somewhere in cyberspace.\u00a0 Hope you can find them out there Sassy.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gentlemen of the WS pax, this is the workout I was planning to do with the Village Idiots this week.\u00a0 I WILL be doing this, perhaps even at the normal A.O.\u00a0 location.\u00a0 Anyone crazy enough to join me is guaranteed to be a better man upon its completion.\u00a0 Whatever you decide to do, stay safe [&hellip;]<\/p>\n","protected":false},"author":531,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11934","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Fender","date":"3\/23\/2020","pax":"All Pax Interested"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11934","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\/531"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11934"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11934\/revisions"}],"predecessor-version":[{"id":11936,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11934\/revisions\/11936"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}