{"id":13291,"date":"2020-09-27T21:18:35","date_gmt":"2020-09-28T01:18:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13291"},"modified":"2020-09-27T21:18:35","modified_gmt":"2020-09-28T01:18:35","slug":"a-rainey-friday-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/a-rainey-friday-at-urban-assault\/","title":{"rendered":"A Rainey Friday at Urban Assault"},"content":{"rendered":"<p>Sprint to the parking Deck<\/p>\n<p>Stretch and Warm up<\/p>\n<p>EMOM for 10 Minutes<\/p>\n<p>5 Pull ups\/10 Plank jacks\/10 Jump Squats<\/p>\n<ul>\n<li>25 DC Low Flutters with arms extended past your head<\/li>\n<li>3 Burpees Run to top this ramp of Parking Deck<\/li>\n<li>Do Exercise #1,<\/li>\n<li>Run Back<\/li>\n<li>25 DC Low Flutter with arms extended past your head<\/li>\n<li>3 Burpees Run to top<\/li>\n<li>Exercise #2<\/li>\n<li>Run Back&#8230;<\/li>\n<\/ul>\n<ol>\n<li>25 Parker Peters<\/li>\n<li>25 Freddie Merks<\/li>\n<li>25 Bonnie Blairs<\/li>\n<li>25 DC Running with Scissors<\/li>\n<li>25 DC Speed Skaters<\/li>\n<li>15 Absolutions.<\/li>\n<li>25 Alternating Shoulder Taps<\/li>\n<li>25 Pickle Pounders<\/li>\n<li>25 Monkey Humpers<\/li>\n<li>25 Copperhead Squats<\/li>\n<\/ol>\n<p>COT\u00a0 and etc. in Deck and Mosey back to start<\/p>\n<p>Please keep Lamb Chop&#8217;s friends&#8217; marital problems in your prayers.<\/p>\n<p>YHC was contemplating where to go get coffee if no one posted in the downpour, but upon arrive 3 of the faithful were huddled under the park umbrella at Bailey Park.\u00a0 At 5:30 we took off for the parking deck.\u00a0 Along the way, Lamb Chop commented that if Root Canal was with us he would be intentionally be stomping in each puddle.\u00a0 Well guess who showed up after we finished the warmup wearing a Franchise headband&#8230;none other than the man himself.\u00a0 We stayed dry for the most part and there was lots of conversation amongst the pax as we repeatedly ran up and down the ramp. It was a pleasure trying to keep up with these 4 men.\u00a0 Cheesesteak, call the locksmith&#8230;.the keys washed away.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sprint to the parking Deck Stretch and Warm up EMOM for 10 Minutes 5 Pull ups\/10 Plank jacks\/10 Jump Squats 25 DC Low Flutters with arms extended past your head 3 Burpees Run to top this ramp of Parking Deck Do Exercise #1, Run Back 25 DC Low Flutter with arms extended past your head [&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-13291","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"9\/25\/2020","pax":"Cheesesteak, Post Hole, Dr Toot (WD), Lamb Chop (WB), Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13291","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=13291"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13291\/revisions"}],"predecessor-version":[{"id":13292,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13291\/revisions\/13292"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}