{"id":13748,"date":"2020-11-09T13:50:05","date_gmt":"2020-11-09T17:50:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13748"},"modified":"2020-11-09T13:50:05","modified_gmt":"2020-11-09T17:50:05","slug":"greens-are-good-and-good-for-us","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/greens-are-good-and-good-for-us\/","title":{"rendered":"Greens are good, and good for us!"},"content":{"rendered":"<p>A Pax of 2 at the Outhouse this morning. All the Greens (span and Acres) attended, and after \u00a0some moseying by both, we dispensed with MS and CP and did warmarama: SSH, Abe V, Whirly, squats, arm swirling, merkins. Then to the picnic tables. 20 each: ea leg step ups, dips IC, CH squats, wide merkins IC, Monkey Humper countdown from 10 reps, then \u00a09, etc, derkins IC, LBC\u2019s IC.<br \/>\nThen to tennis courts. \u00a0 Jacob\u2019s ladder, starting with 30 reps, decreasing by 5\u2019s after short mosey (changed to backwards mosey halfway through): WW2 sit-ups, squats, merkins, LBC&#8230;so 105 of each. Then Wall Ball Crawl (handstand on fence, walk on hands for 2 fence posts). Finished with low flutter IC x25, then plank for about 1.75 minutes, with 3 merkins every 30 seconds. Done. Strong work by Greenspan and Q worn out pretty well too. Yes, someone mentioned 40 derkins was a lot. #gettingstronger<\/p>\n<p>announcement: \u00a0Outhouse and Estate will combine on Mondays starting Jan 2021.<br \/>\nGreenspan took us out with a sweet prayer, lifting up $5 Footlong, asking for His guidance and gratitude for blessings.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Pax of 2 at the Outhouse this morning. All the Greens (span and Acres) attended, and after \u00a0some moseying by both, we dispensed with MS and CP and did warmarama: SSH, Abe V, Whirly, squats, arm swirling, merkins. Then to the picnic tables. 20 each: ea leg step ups, dips IC, CH squats, wide [&hellip;]<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,76],"tags":[],"class_list":["post-13748","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-outhouse"],"acf":{"q":"Green Acres ","date":"11-9-20","pax":"Greenspan (WB), Green Acres (Q, WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13748","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\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13748"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13748\/revisions"}],"predecessor-version":[{"id":13751,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13748\/revisions\/13751"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}