{"id":13067,"date":"2020-09-16T13:34:17","date_gmt":"2020-09-16T17:34:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13067"},"modified":"2020-09-16T13:34:17","modified_gmt":"2020-09-16T17:34:17","slug":"forty-something-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/forty-something-at-mayhem\/","title":{"rendered":"Forty Something at Mayhem"},"content":{"rendered":"

10 PAX gathered in the gloom at Jamison Park to see what a newcomer Q could do. Their curiosity may be their undoing..<\/p>\n

 <\/p>\n

WARMORAMA<\/h4>\n

Abe Vigoda x 5 IC<\/p>\n

Imperial Walkers x 10 IC<\/p>\n

Overhead Arm Claps x 10 IC<\/p>\n

Mountain Climbers x 10 IC<\/p>\n

Burpees x 5 OYO<\/p>\n

 <\/p>\n

THE THANG<\/h4>\n

Mosey to the track for Three-Man-Grinders. Pick two partners.<\/p>\n

    \n
  1. Merkins<\/li>\n
  2. Side Saddle Hop<\/li>\n
  3. Run to next partner<\/li>\n<\/ol>\n

    (total of 4 laps each .. Omaha to 3 laps each)<\/p>\n

    Mosey to Pavilion for 40-Something.<\/p>\n

      \n
    1. Squats w\/ Dips (40 squats, 40 jump squats, 40 wide leg squats, 40 squat jacks) (10 Dips between each squat variation)<\/li>\n
    2. Core \/ Dips (40 Low Slow Flutters, 40 Plank with hip dips, 40 Penguin Crunches, 40 Bird-Dog Crunches)(10 Dips between each core variation)<\/li>\n<\/ol>\n

       <\/p>\n

      MARY<\/h4>\n

      LBCs x 10 IC<\/p>\n

      Around the world plank (30 secs each side)<\/p>\n

      Heels to heaven x 5 IC<\/p>\n

       <\/p>\n

      ANNOUNCEMENTS<\/h4>\n

      Watch for Slack announcements .. if you don\u2019t see anything, keep watching.<\/p>\n

      Donate blood to the Red Cross. Splash says you don\u2019t need it all anyway.<\/p>\n

      Offsides has the Q at Mayhem next week. He promises popsicles and massages for all who come. #TruthNugget<\/p>\n

      Zima was there. His sleeves were not.<\/p>\n

      Offsides and Dr. Hump were pushing it on the run portion at the track. They have some wheels!<\/p>\n

      High Cotton and Suede got their beauty rest but glad they made it before we left the parking lot.<\/p>\n

      Aye! Grazie!<\/p>\n","protected":false},"excerpt":{"rendered":"

      10 PAX gathered in the gloom at Jamison Park to see what a newcomer Q could do. Their curiosity may be their undoing..   WARMORAMA Abe Vigoda x 5 IC Imperial Walkers x 10 IC Overhead Arm Claps x 10 IC Mountain Climbers x 10 IC Burpees x 5 OYO   THE THANG Mosey to […]<\/p>\n","protected":false},"author":118,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-13067","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Bueller?","date":"09\/16\/20","pax":"Splash, Burlap, Dr. Hump, Snake Eyes, Pony Express, Suede, High Cotton, Zima, Offisdes, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13067","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13067"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13067\/revisions"}],"predecessor-version":[{"id":13068,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13067\/revisions\/13068"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13067"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}