{"id":17967,"date":"2021-12-04T12:46:54","date_gmt":"2021-12-04T16:46:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17967"},"modified":"2021-12-04T12:46:54","modified_gmt":"2021-12-04T16:46:54","slug":"alcatraz-murder-bunny-madness","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/alcatraz-murder-bunny-madness\/","title":{"rendered":"Alcatraz Murder Bunny Madness"},"content":{"rendered":"<p>Warmorama<br \/>\nSSH<br \/>\nARM SWIRLS<br \/>\nOH CLAP<br \/>\nSEAL CLAP<br \/>\nMOROCCAN NC<br \/>\nMPHELPS<br \/>\nSTRETCHING &#8211; VARIOUS EXERCISES AND CROWD PLEASERS<\/p>\n<p>THANG<br \/>\nEACH PAX LINED UP WITH BLOCKS IN PARKING LOT<br \/>\nEACH PAX CALLS WORKOUT W\/BLOCK X25 REPS<br \/>\nMURDER BUNNY TO OTHER SIDE OF PARKING LOT AND WALK BACK WITH BLOCK (BURPEES FOR 6)<br \/>\nREPEATO<br \/>\nPAX CALLED EXERCISES INCLUDE<br \/>\nBLOCKEYS<br \/>\nCURLS<br \/>\nOH PRESS<br \/>\nSQUAT THRUSTER<br \/>\nPULLUPS<br \/>\nCHEST PRESS<br \/>\nSQUATS<br \/>\nETC<\/p>\n<p>MARY<br \/>\nVARIOUS STRETCHES<br \/>\nLBC<br \/>\nMUTTON CRUNCH<br \/>\nBOXCUTTER<br \/>\nPROTRACTOR <\/p>\n<p>MC<br \/>\nFAIR AMOUNT OF GROANING ABOUT THE STRETCHING EARLY ON. PAX QUICKLY CHANGED THEIR TUNE AFTER A FEW ROUNDS OF MURDER BUNNYS.<br \/>\nPALIN AS USUAL PROVIDED THE EXPECTED AMOUNT OF Q CRITIQUING<br \/>\nCONFIRMED BULLWINKLE IS HARD OF HEARING<br \/>\nLAMB CHOP INITIALLY DIDNT APPROVE OF STRETCHING BUT CAME AROUND<br \/>\nGOOD TO SEE SOME PAX EITHER FOR MY 1ST TIME OR THAT I HAVENT SEEN IN A WHILE<\/p>\n<p>PRAYERS<br \/>\nLAMB CHOP AND WIFE TRYING FOR A \ud83d\udc76<br \/>\nBULLWINKLE AND HIS UPCOMING\/DELAYED SURGERY (NO BEEF BROTH)<br \/>\nALL UNSPOKEN PRAYERS<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmorama SSH ARM SWIRLS OH CLAP SEAL CLAP MOROCCAN NC MPHELPS STRETCHING &#8211; VARIOUS EXERCISES AND CROWD PLEASERS THANG EACH PAX LINED UP WITH BLOCKS IN PARKING LOT EACH PAX CALLS WORKOUT W\/BLOCK X25 REPS MURDER BUNNY TO OTHER SIDE OF PARKING LOT AND WALK BACK WITH BLOCK (BURPEES FOR 6) REPEATO PAX CALLED EXERCISES [&hellip;]<\/p>\n","protected":false},"author":519,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,1],"tags":[127,102],"class_list":["post-17967","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-uncategorized","tag-f3wefoco","tag-f3winstonsalem"],"acf":{"q":"60 Minutes","date":"12-4-21","pax":"Sour Mash<br \/>\r\nVan Gogh<br \/>\r\nPalin <br \/>\r\nBullwinkle <br \/>\r\nLamb Chop<br \/>\r\nWorkbench<br \/>\r\nAdobe<br \/>\r\nZiggy Stardust<br \/>\r\nSubfloor <br \/>\r\nKatniss<br \/>\r\nThe Jerk<br \/>\r\nRoot Canal<br \/>\r\nOffsides"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17967","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17967"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17967\/revisions"}],"predecessor-version":[{"id":17977,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17967\/revisions\/17977"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}