{"id":13509,"date":"2020-10-15T12:47:13","date_gmt":"2020-10-15T16:47:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13509"},"modified":"2020-10-15T12:47:13","modified_gmt":"2020-10-15T16:47:13","slug":"convergence-at-crisis-control-ministries","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/convergence-at-crisis-control-ministries\/","title":{"rendered":"Convergence at Crisis Control Ministries"},"content":{"rendered":"

Beatdown.<\/b><\/p>\n

 <\/p>\n

Warmup<\/b> (Socket)<\/span><\/h3>\n
    \n
  • weird bendy stuff that most of the PAX of F3 couldn\u2019t do<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    10MOM<\/b> (Zima)<\/span><\/h3>\n
      \n
    • x 20 or 25 IC: LBCs, Low Dolly, American Hammer, Low Flutter, Box Cutter, Heels to Heaven, Gas Pump, Crunchy Frog<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Tababa – FiA Style<\/b> (Socket)<\/span><\/h3>\n
        \n
      • High Knees, Jump Rope (rope optional), Skaters, Punching combos, Kickboxing<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        Ladder<\/b> (Zima)\u00a0<\/span><\/h3>\n
          \n
        • End of parking lot: 10 HR MIKE TYSONS<\/span><\/li>\n
        • One third of the way: 20 LUNGES, back to the beginning<\/span><\/li>\n
        • Two thirds of the way: 30 WWIIs, back to the beginning<\/span><\/li>\n
        • Other end of parking lot: 40 PETER PARKERS, back to the beginning<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          Legs<\/b> (Socket)<\/span><\/h3>\n
            \n
          • Donkey Kicks, Bird Dogs, Crab Toe Touches, Glute Bridges, Frog Jumps<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            The Nurse Anesthetist<\/b> (Zima)\u00a0<\/span><\/h3>\n
              \n
            • Do Burpees until the team gets to 40.\u00a0 Increment the Merkins by 1 rep each minute (i.e. Double Merkins in minute 2, Triple in minute 3).\u00a0 At the end of each minute, pick one member of the PAX and ask how many he\/she completed.\u00a0 Add that number to the total.\u00a0 Continue until the team total gets to 40.<\/span><\/li>\n<\/ul>\n

               <\/p>\n

              FINISHED.<\/span><\/p>\n

               <\/p>\n

              ANNOUNCEMENTS:<\/b><\/p>\n

                \n
              • Ruck starts at The Estate at 0645.<\/span><\/li>\n<\/ul>\n

                 <\/p>\n

                PRAYERS.<\/b><\/p>\n

                  \n
                • Clients of Crisis Control<\/span><\/li>\n
                • Goofy\u2019s family<\/span><\/li>\n
                • $5 Footlong<\/span><\/li>\n
                • Politicians affected by the coronavirus<\/span><\/li>\n<\/ul>\n

                   <\/p>\n

                  Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                  Beatdown.   Warmup (Socket) weird bendy stuff that most of the PAX of F3 couldn\u2019t do   10MOM (Zima) x 20 or 25 IC: LBCs, Low Dolly, American Hammer, Low Flutter, Box Cutter, Heels to Heaven, Gas Pump, Crunchy Frog   Tababa – FiA Style (Socket) High Knees, Jump Rope (rope optional), Skaters, Punching combos, […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,105],"tags":[],"class_list":["post-13509","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence"],"acf":{"q":"Socket with assistance from Zima","date":"10\/3\/2020","pax":"Drip, The H.O.G., Little H.O.G, Burlap, Plunger, Shmeddy, Laura Ingalls, Bam Bam, Greenspan, Parkay, Dr. Toots, Bull Dawg, Fleece, Lamb Chop, Undertow, Ziggy Stardust, Wobegon, Bloodsport (fng fka Rex Keener), Rooney, Chutney, Scoot, Tritangle, Turquoise, Yogi, Boo Boo, D-Day, Cheesesteak, Socket (Q), Zima (apprentice Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13509","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13509"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13509\/revisions"}],"predecessor-version":[{"id":13517,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13509\/revisions\/13517"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}