{"id":12005,"date":"2020-04-05T18:19:30","date_gmt":"2020-04-05T22:19:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12005"},"modified":"2020-04-05T18:19:30","modified_gmt":"2020-04-05T22:19:30","slug":"pre-blast-for-virtual-vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/pre-blast-for-virtual-vi\/","title":{"rendered":"Pre-blast for Virtual VI"},"content":{"rendered":"<p class=\"p3\"><span class=\"s2\">Before you get started, please face westward and give a salute towards WeFoCo, in honor of this AO in Clemmons. <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">This is a modified Murph workout.<span class=\"Apple-converted-space\">\u00a0 <\/span>If you have access to a pull up bar, feel free to do a regular Murph, otherwise, do the following: <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">To warm up:<span class=\"Apple-converted-space\">\u00a0 <\/span>Run\/Walk a Mile<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">Break up the following in order you choose to do so:<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">50 Burpees<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">100 Merkins<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">200 Squats<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">300 LBC\u2019s<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">I will probably do them as 5 sets of the following:<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">10 Burpees<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">20 Merkins<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">40 Squats<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">60 LBC\u2019s<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">To Cool down: Run\/Walk a mile<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\"><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span><\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">FIN<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">COT: Although I cannot be with each of you to pray in a circle here is my prayer for each of you: That for today, we can focus not on our own selves but on You and on others.<span class=\"Apple-converted-space\">\u00a0 <\/span>I pray and give thanks for those who are medical professionals and are out there on the front lines that they may be kept safe and be given the courage and wisdom they need.<span class=\"Apple-converted-space\">\u00a0 <\/span>I pray for those who are sick that they may be healed. I pray for those who are grieving that they may find comfort.<span class=\"Apple-converted-space\">\u00a0 <\/span>I pray for those who have lost their jobs are are afraid. I pray for all those who are those who are anxious that they might feel Your presence and assurance. <span class=\"Apple-converted-space\">\u00a0 <\/span>As we go through out this day, may we be the men you call us to be and may you keep our eyes focus on others.<span class=\"Apple-converted-space\">\u00a0 <\/span><br \/>\n<\/span><\/p>\n<p class=\"p3\"><span class=\"s2\">NMM<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li3\"><span class=\"s2\">For various reasons, some good and most not good, YHC has not worked out much in 4 months. <\/span><\/li>\n<li class=\"li3\"><span class=\"s2\">Since they took the Biggest Loser show off of the air and there are no plastic ferns to workout next nor guys with clipboards to scream at me, I will have to do this by myself. <\/span><\/li>\n<li class=\"li3\"><span class=\"s2\">If I going to start a new habit, I might as well start out right &#8211; thus the Murph. Maybe its some kind of punishment. <\/span><\/li>\n<li class=\"li3\"><span class=\"s2\">Tclaps to the many Pax who have reached out to me over these 4 months to check in.<span class=\"Apple-converted-space\">\u00a0 <\/span>I truly appreciate this brotherhood of F3<\/span><\/li>\n<li class=\"li3\"><span class=\"s2\">You should feel sorry for Boomerang, he works with me and has to listen to me whine about not posting (among other things)<\/span><\/li>\n<li class=\"li3\"><span class=\"s2\">Tclaps to this thing we call F3 and for @Sassy for the giving me the honor to virtual Q\u00a0<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Before you get started, please face westward and give a salute towards WeFoCo, in honor of this AO in Clemmons. This is a modified Murph workout.\u00a0 If you have access to a pull up bar, feel free to do a regular Murph, otherwise, do the following: To warm up:\u00a0 Run\/Walk a Mile Break up the [&hellip;]<\/p>\n","protected":false},"author":187,"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-12005","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Goofy","date":"04\/06\/2020","pax":"Goofy is HC"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12005","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12005"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12005\/revisions"}],"predecessor-version":[{"id":12007,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12005\/revisions\/12007"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}