{"id":12420,"date":"2020-06-20T15:54:19","date_gmt":"2020-06-20T19:54:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12420"},"modified":"2020-06-20T15:54:19","modified_gmt":"2020-06-20T19:54:19","slug":"a-musical-interlude-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/a-musical-interlude-at-urban-assault\/","title":{"rendered":"A Musical Interlude at Urban Assault"},"content":{"rendered":"<ul>\n<li>Warm up then Mosey to Stage<\/li>\n<\/ul>\n<p>Tubthumping: I Get Knocked Down.\u00a0\u00a0 SSH throughout.<\/p>\n<p>When you hear \u2018<strong>I Get Knocked Down\u2019<\/strong>, do a Burpee<\/p>\n<p>&nbsp;<\/p>\n<p>Beyonce: Single Ladies: High Knees throughout<\/p>\n<p>When you hear <strong>Single Ladies<\/strong>: Iron Mike.<\/p>\n<p>When you hear <strong>If you like it, the you should have put a ring on it<\/strong>: Right Nolan Ryans,<\/p>\n<p>When you hear: \u00a0<strong>Oh, oh, oh: <\/strong>Left Nolan Ryans<\/p>\n<ul>\n<li>Mosey to Train Tracks<\/li>\n<\/ul>\n<p>Moby: Bring Sally Up<strong>:\u00a0\u00a0 Pull Up <\/strong>with each \u2018Sally UP\u2019<\/p>\n<p>&nbsp;<\/p>\n<p>Bill Withers Lovely Day:\u00a0 Plank throughout.<\/p>\n<p>When you hear <strong>Lovely day<\/strong>: Do a Merkin<\/p>\n<p>&nbsp;<\/p>\n<p>GhostBusters:\u00a0 Alternating lunges throughout:<\/p>\n<p>When you hear<strong> Ghostbusters:<\/strong> Groiner.<\/p>\n<p>When you hear \u201c<strong>I ain\u2019t afraid of no Ghost<\/strong>: 3 Jump Squats<\/p>\n<p>&nbsp;<\/p>\n<p>Rednex: Cotton Eye Joe: Mountain Climbers x2 DC Plank Jack x2 throughout<\/p>\n<p>&nbsp;<\/p>\n<p>A-ha: Take On Me \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0WW2, LBC, Freddie Merc during verses\u00a0\u00a0 Banana Hold during chorus<\/p>\n<p>&nbsp;<\/p>\n<p>DJ Casper: Cha-Cha Slide: All done in plank position<\/p>\n<p>Claps= Alternating Shoulder Touches<\/p>\n<p>Cha Cha\/Charlie Brown= Peter Parkers<\/p>\n<ul>\n<li>Mosey back to Launch for Mary<\/li>\n<\/ul>\n<p>Announcements\u00a0 Smedfest is Coming.\u00a0 HOG and Greenspan are cooking up something special for the Dash Pax.\u00a0 Details coming soon. A new Zoom discussion group is being headed up by D-Day and Hoptoberfest to talk about how racial inequality effects our community and nation.\u00a0 DM Wobegon for the link to join.<\/p>\n<p>COT: A prayer for healing of our nation.<\/p>\n<p>NMM: In an attempt to bring a little levity to a long week, YHC decided to set the entire workout to music.\u00a0 Q fail of the year when the Pax made it to the shelter of the stage through the rain, only to discover the speaker was remembered but the phone had remained in the car.\u00a0 In solidarity, the pax followed YHC back into the rain to retrieve said phone.\u00a0 The silver lining was that the workout was postponed long enough for Razzie to not miss any of the fun.\u00a0 The MC was soon drowned out by the music volume or maybe it was the burpees.\u00a0 YHC is pretty sure it was Starfish that noted the the pull ups during Bring Sally Up were a great preamble to the merkins in Lovely Day.\u00a0 Now that we have the choreography figured out, be on the lookout for opening night of F3: The Musical written and directed by Drama Queen.\u00a0 He seemed to be having too much fun to pass up the opportunity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up then Mosey to Stage Tubthumping: I Get Knocked Down.\u00a0\u00a0 SSH throughout. When you hear \u2018I Get Knocked Down\u2019, do a Burpee &nbsp; Beyonce: Single Ladies: High Knees throughout When you hear Single Ladies: Iron Mike. When you hear If you like it, the you should have put a ring on it: Right Nolan [&hellip;]<\/p>\n","protected":false},"author":473,"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-12420","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"6\/19\/20","pax":"Lamb Chop (WB), Razzie, Starfish, Drama Queen, Root Canal (WD), Cheesesteak, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12420","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12420"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12420\/revisions"}],"predecessor-version":[{"id":12421,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12420\/revisions\/12421"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12420"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12420"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12420"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}