{"id":16553,"date":"2021-07-08T11:12:48","date_gmt":"2021-07-08T15:12:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16553"},"modified":"2021-07-08T11:12:48","modified_gmt":"2021-07-08T15:12:48","slug":"glottaling-sherpas","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/glottaling-sherpas\/","title":{"rendered":"Glottaling Sherpas"},"content":{"rendered":"<p><b>WARM-O-RAMA.<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH, Whirly Has The Clap, Michael Phelps<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Climb the mountain and come back down again.<\/span><\/p>\n<p><span style=\"font-weight: 400\">All exercises x 20 OYO<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Do exercise #1, then run a lap.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Do exercise #1, #2, #1, then run a lap.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Do exercise #1, #2, #3, #2, #1, then run a lap.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Keep going through all 10 exercises until you get to the top of the mountain or time is up.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Exercises: Dips, Merkins, Straight Leg LBCs, Curls, Heels to Heaven, Overhead Presses, Mountain Climbers, Upright Rows, Rock Swings, Alternating Derkins on Rock<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>MARY.<\/b><\/p>\n<p><span style=\"font-weight: 400\">WWII x 50 IC<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Splash hopes the F3 Blood Drive went well on Saturday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Somehow these two things are related: Turnover and his M celebrated 8 years of matrimony and he has the double down Q at Alcatraz and Supermax on Saturday.\u00a0 I guess you\u2019ll have to show up to learn the correlation.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NAKED MAN MOLESKIN:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Most people were on their 7th ascent of the mountain (the leaders were on the descent) when time was called.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Van Gogh for his upcoming trip to Utah.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-16554\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-576x1024.jpg\" alt=\"\" width=\"576\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-576x1024.jpg 576w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-768x1365.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-864x1536.jpg 864w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-1152x2048.jpg 1152w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/07\/sherpa-scaled.jpg 1440w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARM-O-RAMA. SSH, Whirly Has The Clap, Michael Phelps &nbsp; BEATDOWN. Climb the mountain and come back down again. All exercises x 20 OYO &nbsp; Do exercise #1, then run a lap. Do exercise #1, #2, #1, then run a lap. Do exercise #1, #2, #3, #2, #1, then run a lap. &nbsp; Keep going through [&hellip;]<\/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":[112,83],"tags":[],"class_list":["post-16553","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"7\/7\/21","pax":"Drip, Tweety Bird, High Cotton, Boomerang, Van Gogh, Root Canal, Turnover, Splash, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16553","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=16553"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16553\/revisions"}],"predecessor-version":[{"id":16560,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16553\/revisions\/16560"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}