{"id":13057,"date":"2020-09-15T11:08:37","date_gmt":"2020-09-15T15:08:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13057"},"modified":"2020-09-15T11:11:58","modified_gmt":"2020-09-15T15:11:58","slug":"9-11-tribute-workout-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/9-11-tribute-workout-at-urban-assault\/","title":{"rendered":"9\/11 Tribute workout At Urban Assault"},"content":{"rendered":"<p>It was a great morning to pay tribute to 9\/11.<\/p>\n<p>Warm up<\/p>\n<p>SSH X 20<\/p>\n<p>Abe Vigota x 6<\/p>\n<p>Imperial Stormtroopers x 20<\/p>\n<p>Whirly w\/ clap x 10<\/p>\n<p>Arm Circle things forward and backward x 10<\/p>\n<p>Seal Clap x10<\/p>\n<p>Mosey over to the hill next to Bailey park<\/p>\n<p>Partner Work- one partner ran up and down the hill and switched off doing the exercises<\/p>\n<p>77 Burpees &#8211; Reference Flight 77<\/p>\n<p>110 Overhead Claps- Reference total stairs cases in world trade center<\/p>\n<p>175 Merkins- reference Flight 175<\/p>\n<p>175-WWII- reference Flight 175<\/p>\n<p>175-Squats- reference Flight 175<\/p>\n<p>Mosey over to Train Tracks<\/p>\n<p>Countdown workout starting at 10, go down 1 after each set. We only made it to 6 because of time.<\/p>\n<p>Pull-ups<\/p>\n<p>American Hammers double count<\/p>\n<p>Omaha to final workout<\/p>\n<p>Bear crawled to stairs in parking deck and then ran up to the top of parking deck and mosey back to starting spot.<\/p>\n<p>Prayer requests-<\/p>\n<p>To all those we lost on 9\/11. That we never forget those who sacrificed their lives to save others.<\/p>\n<p>Red Pills Wife to recover from illness<\/p>\n<p>Fender to recover from injury<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a great morning to pay tribute to 9\/11. Warm up SSH X 20 Abe Vigota x 6 Imperial Stormtroopers x 20 Whirly w\/ clap x 10 Arm Circle things forward and backward x 10 Seal Clap x10 Mosey over to the hill next to Bailey park Partner Work- one partner ran up and [&hellip;]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-13057","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Red Baron","date":"9\/11\/20","pax":"Bam, snake Eyes, Red Pill, Dr. Toot, Rust Bucket, Truckstop, Posthole, Drip, Red Baron"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13057","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13057"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13057\/revisions"}],"predecessor-version":[{"id":13060,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13057\/revisions\/13060"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}