{"id":19090,"date":"2022-04-01T07:54:13","date_gmt":"2022-04-01T11:54:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19090"},"modified":"2022-04-01T07:54:13","modified_gmt":"2022-04-01T11:54:13","slug":"the-only-april-fools-joke-was-exercise-form","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/the-only-april-fools-joke-was-exercise-form\/","title":{"rendered":"The Only April Fool&#8217;s Joke Was Exercise Form"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">SSH, Burpees, IST (by request, perfect cadence), Michael Phelps, Whirlies, Burpees (guess who was late)<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Bear Crawl to Station 1. Do exercise.\u00a0 Sprint back to Station 0.\u00a0 Do exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Bear Crawl to Station 1. Do exercise.\u00a0 Bear Crawl to Station 2.\u00a0 Do exercise.\u00a0 Sprint back to Station 0.\u00a0 Do exercise.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Continue this pattern until the workout has ended.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Station 0: WWII &#8211; Low Dolly &#8211; Heel to Heaven &#8211; Rosalita &#8211; Freddie Mercury Combo x10\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station 1: WMDs x10<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station 2: Mary Katherines x20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station 3: Clap Burpees x30<\/span><\/p>\n<p><span style=\"font-weight: 400\">Station 4: Dips x40<\/span><\/p>\n<p><del><span style=\"font-weight: 400\">Station 5: Peter Parkers x50<\/span><\/del><\/p>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Murph at Hanes Park at 6am on Saturday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Q School at Hanes Park at 6:15am on Saturday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Convergence at Hanes Park at 7am on Saturday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It\u2019s Palin\u2019s birthday on Saturday.<\/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\">Peace in Ukraine<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peace in family matters<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Hey Post Hole, I took the keys home by mistake, but I have to come back to the coal pit for a work event later tonight so I\u2019ll bring them back.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 SSH, Burpees, IST (by request, perfect cadence), Michael Phelps, Whirlies, Burpees (guess who was late) &nbsp; BEATDOWN. Bear Crawl to Station 1. Do exercise.\u00a0 Sprint back to Station 0.\u00a0 Do exercise. Bear Crawl to Station 1. Do exercise.\u00a0 Bear Crawl to Station 2.\u00a0 Do exercise.\u00a0 Sprint back to Station 0.\u00a0 Do exercise. &nbsp; Continue [&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":[112,91],"tags":[],"class_list":["post-19090","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Zima","date":"4\/1\/22","pax":"Crash, Root Canal, Chick Flick, Spicoli, Lamb Chop, Spittoon, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19090","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=19090"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19090\/revisions"}],"predecessor-version":[{"id":19092,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19090\/revisions\/19092"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19090"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19090"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}