{"id":14277,"date":"2021-01-04T08:50:16","date_gmt":"2021-01-04T12:50:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14277"},"modified":"2021-01-04T08:50:16","modified_gmt":"2021-01-04T12:50:16","slug":"improvisations","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/improvisations\/","title":{"rendered":"Improvisations"},"content":{"rendered":"<p>YHC woke up to a slack message at 4 am from Huckleberry.\u00a0 He asked if I was the Q for VI.\u00a0 There was a vague memory of me agreeing to handle VI sometime in January, but I did not see a date on the calendar.\u00a0 Seeing how YHC was already planning to be there, an improvised Q seemed just fine to me.\u00a0 This is how it happened:<\/p>\n<p><strong>Warm-o-rama:<\/strong><\/p>\n<ul>\n<li>A barrage of body bending\/breaking broga<\/li>\n<\/ul>\n<p><strong>The Workout:<\/strong><\/p>\n<ul>\n<li>25 burpees<\/li>\n<li>Bear Crawl until your arms fall off<\/li>\n<li>more burpees<\/li>\n<li>Some Lunge Walking<\/li>\n<li>BURPEES until YHC fills daily quota of 100<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Heals to Heaven x 50 ic<\/li>\n<li>Low Flutter x 50 ic<\/li>\n<li>LBC x 50 ic<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>F3 Winston Salem Anniversary workout info to come<\/li>\n<li>Spicoli has the Q next week<\/li>\n<li>YHC took us out<\/li>\n<\/ul>\n<p>Great job putting up with my improvised shenanigans this morning men.\u00a0 SYITG<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC woke up to a slack message at 4 am from Huckleberry.\u00a0 He asked if I was the Q for VI.\u00a0 There was a vague memory of me agreeing to handle VI sometime in January, but I did not see a date on the calendar.\u00a0 Seeing how YHC was already planning to be there, an [&hellip;]<\/p>\n","protected":false},"author":531,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77,116],"tags":[],"class_list":["post-14277","post","type-post","status-publish","format-standard","hentry","category-village-idiocy","category-wefoco"],"acf":{"q":"Fender","date":"1\/4\/2021","pax":"Bolero, Sourmash, Fender, Schneider, Singing Cowboy, Drama Queen, Hardin, Snake Eyes, Whaler"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14277","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\/531"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14277"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14277\/revisions"}],"predecessor-version":[{"id":14278,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14277\/revisions\/14278"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14277"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}