{"id":15515,"date":"2021-04-14T13:17:42","date_gmt":"2021-04-14T17:17:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15515"},"modified":"2021-04-21T15:20:29","modified_gmt":"2021-04-21T19:20:29","slug":"conspiracy-small-crew","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/04\/conspiracy-small-crew\/","title":{"rendered":"Conspiracy Small Crew"},"content":{"rendered":"<p>Twas a quiet morning for a small PAX of 4.<\/p>\n<p>Per usual, Spicoli (I mean Razzie), rolled in late.<\/p>\n<p>Warm-o-Rama<\/p>\n<p>20 SSH<\/p>\n<p>10 Abe Vigoda<\/p>\n<p>10 Whirly<\/p>\n<p>10X10X10 Cherry Pie exercises<\/p>\n<p>The Thang<\/p>\n<p>Mosey to track, 10 burpees corner 1, 5 burpees corner 2, 10 burpees corner 3, 5 burpees corner 4.<\/p>\n<p>Mosey up to pull up bars.<\/p>\n<p>Dora 1,2,3 &#8211; 100 pullups, 200 merkins, 300 LBC while other partner runs to picnic shelter and back.<\/p>\n<p>Mosey to playground.<\/p>\n<p>1 partner does 10 rows and then squats while other partner runs around the playground. Flip flop X 3<\/p>\n<p>Mosey to intimidator. 10 Lt. Dan at bottom, run to next stop sign, 10 Lt. Dan, mosey to next stop sign. 10 Lt. Dan. Mosey back to start.<\/p>\n<p>We had just enough time for 10 Mutton Crunches on either side then we were finished.<\/p>\n<p>Announcments<\/p>\n<p>Several upcoming events at Alcatraz. Check Slack.<\/p>\n<p>&nbsp;<\/p>\n<p>Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Twas a quiet morning for a small PAX of 4. Per usual, Spicoli (I mean Razzie), rolled in late. Warm-o-Rama 20 SSH 10 Abe Vigoda 10 Whirly 10X10X10 Cherry Pie exercises The Thang Mosey to track, 10 burpees corner 1, 5 burpees corner 2, 10 burpees corner 3, 5 burpees corner 4. Mosey up to [&hellip;]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-15515","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Lamb Chop","date":"4\/14\/21","pax":"Razzie, Red Baron, Palin, Lambchop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15515","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15515"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15515\/revisions"}],"predecessor-version":[{"id":15598,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15515\/revisions\/15598"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}