{"id":16699,"date":"2021-07-23T07:15:46","date_gmt":"2021-07-23T11:15:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16699"},"modified":"2021-07-23T07:15:46","modified_gmt":"2021-07-23T11:15:46","slug":"we-did-a-burns","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/we-did-a-burns\/","title":{"rendered":"We did a &#8220;Burns&#8221;"},"content":{"rendered":"<p>YHC had a last minute substiQ for H.O.G. With little time on hand, I dug back a few years in the back blasts (+1 for back blasts). After reading the first one I clicked, I found myself wishing I had been there. We have a winner!<\/p>\n<p>Warmorama<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Arm Swirleys in four directions<\/li>\n<li>Hammy Stretch<\/li>\n<\/ul>\n<p>Thang &#8211; All exercises OYO<\/p>\n<p>Mosey the long way to the coal pit at Incendiary<\/p>\n<ul>\n<li>Dirkins x 20<\/li>\n<li>Fast Feet x 20<\/li>\n<li>LBCs x 20<\/li>\n<\/ul>\n<p>Mosey up 5th and Right on Liberty to Crafted the Art of the Taco<\/p>\n<ul>\n<li>Mike Tysons x 20<\/li>\n<li>Calf Raises x 20<\/li>\n<li>Crunch Frogs x 20<\/li>\n<\/ul>\n<p>Mosey up Liberty to Artivity<\/p>\n<ul>\n<li>Dips x 20<\/li>\n<li>Jump Squats x 20<\/li>\n<li>Low Flutter x 20<\/li>\n<\/ul>\n<p>Mosey up Liberty, Left on 7th and Right on Trade to Mojito`s (Formerly Marys)<\/p>\n<ul>\n<li>Merkins x 20<\/li>\n<li>Staggered Squats x 10 Each Leg<\/li>\n<li>Heels to Heaven x 20<\/li>\n<\/ul>\n<p>Mosey down Trade to Finnegans Wake<\/p>\n<ul>\n<li>Burpees x 20<\/li>\n<\/ul>\n<p>Mosey down Trade, Right on 5th to Small Batch<\/p>\n<ul>\n<li>Irkins x 20<\/li>\n<li>Copperhead Squats x 20<\/li>\n<li>Mountain Climbers x 20<\/li>\n<\/ul>\n<p>Mosey up 5th to Forsyth Central Library<\/p>\n<ul>\n<li>Dry Docks x 20<\/li>\n<li>Glute Bridge Hold for 30 Seconds<\/li>\n<li>Alphabet Abs<\/li>\n<\/ul>\n<p>Up 5th, Left on Spring, Left on 4th to Footnotes<\/p>\n<ul>\n<li>Wall Sit w\/ Jack Reachers x 20<\/li>\n<li>Heads, Shoulders, Knees and Toes x 20<\/li>\n<li>Alternating Shoulder Taps x 20<\/li>\n<\/ul>\n<p>All the way back down 4th to the launch<\/p>\n<p>FINISHED<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>Mutton has IS tomorrow.<\/li>\n<li>F3 Softball tomorrow at Hathaway park at 11:00.<\/li>\n<li>Schmedfest in August<\/li>\n<\/ul>\n<p>Prayers<\/p>\n<ul>\n<li>Giles M as she continues treatments. She just completed number three of sixteen.<\/li>\n<li>Unspoken prayers<\/li>\n<\/ul>\n<p>NMM<\/p>\n<p>Todays beatdown could almost be mistaken for an H.O.G. beatdown. Complete credit to Burns for today`s beatdown. YHC does wonder if he still likes these places as much as he did in 2019. Once again Burns, you left your mark. Props. Hardworking group this morning. MC was constant. Jokes were cracked. Raunchy trash cans were smelled. Holes in the road were mistaken for poles in the road. Iron sharpened iron and we were all better for it. Urban Assault is still an amazing place to start your Friday.<\/p>\n<p>Post Hole<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC had a last minute substiQ for H.O.G. With little time on hand, I dug back a few years in the back blasts (+1 for back blasts). After reading the first one I clicked, I found myself wishing I had been there. We have a winner! Warmorama SSH Arm Swirleys in four directions Hammy Stretch [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-16699","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Post Hole","date":"7\/23\/2021","pax":"Mutton, Giles, Snookie, Lamb Chop, Red Barron, Guac, Razzie, Post Hole"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16699","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16699"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16699\/revisions"}],"predecessor-version":[{"id":16701,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16699\/revisions\/16701"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16699"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16699"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16699"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}