{"id":19153,"date":"2022-04-08T15:37:59","date_gmt":"2022-04-08T19:37:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19153"},"modified":"2022-04-08T15:37:59","modified_gmt":"2022-04-08T19:37:59","slug":"last-minute-right-on-time-or-over","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/last-minute-right-on-time-or-over\/","title":{"rendered":"Last Minute, Right on Time&#8230;or over"},"content":{"rendered":"<p>So I woke up this morning; clicked on Slack at 5:08 AM to see that our Q had some issues come up and needed a substiQ. No biggy. A few flicks through some old Qs and I knew I had a crowd pleaser. The PAX assembled and we were after it.<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>Toy Soldiers x 20 IC<\/li>\n<li>Hillbillies x 20 IC<\/li>\n<li>Abe Vigoda a few times<\/li>\n<li>Stretchy Stretchies<\/li>\n<\/ul>\n<p>THANG<\/p>\n<p>Mosey to the coal pit<\/p>\n<ul>\n<li>Derkins\u00a0 x 20 OYO<\/li>\n<li>Fast Feet x 20 OYO<\/li>\n<li>LBC x 20 OYO<\/li>\n<\/ul>\n<p>Mosey up Fifth and Right on Liberty to the place formerly known as Crafted Tacos<\/p>\n<ul>\n<li>Mike Tysons x 20 OYO<\/li>\n<li>Calf Raises x 20 OYO<\/li>\n<li>Crunchy Frogs x 20 OYO<\/li>\n<\/ul>\n<p>Mosey to Artivity<\/p>\n<ul>\n<li>Dips x 20 OYO<\/li>\n<li>Jump Squats x 20 OYO<\/li>\n<li>Low Flutter x 20 OYO<\/li>\n<\/ul>\n<p>Mosey to the Junior League Parking Lot<\/p>\n<ul>\n<li>Merkins x 20 OYO<\/li>\n<li>Staggered Squats x 20 OYO<\/li>\n<li>Heels to Heaven x 20 OYO<\/li>\n<\/ul>\n<p>Mosey to Finnegans<\/p>\n<ul>\n<li>Burpees x 20 OYO<\/li>\n<\/ul>\n<p>Mosey to the Convention Center<\/p>\n<ul>\n<li>Irkins x 20<\/li>\n<li>Deep Squats x 20<\/li>\n<li>Mtn. Climbers x 20<\/li>\n<\/ul>\n<p>Mosey to front steps of Centennary<\/p>\n<ul>\n<li>Dry Docks x 20<\/li>\n<li>Glute Bridge x 20<\/li>\n<li>Alphabet Abs<\/li>\n<\/ul>\n<p>Out of time&#8230;..fast mosey to Baily Park<\/p>\n<p>FINISHED<\/p>\n<p>Prayers<\/p>\n<ul>\n<li>Transcripts uncle battling cancer and Annette with Shoulder surgery&#8230;&#8230; twice<\/li>\n<\/ul>\n<p>NMM<\/p>\n<p>We mumbled, we chattered, we broke a sweat and a great time doing it. Missed you this morning Burns. Thank you PAX for letting me lead this morning. Always an honor.<\/p>\n<p>YHC took us out<\/p>\n<p>Post Hole<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So I woke up this morning; clicked on Slack at 5:08 AM to see that our Q had some issues come up and needed a substiQ. No biggy. A few flicks through some old Qs and I knew I had a crowd pleaser. The PAX assembled and we were after it. WARMORAMA SSH x 20 [&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-19153","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Post Hole","date":"4\/8\/2022","pax":"Root Canal, Transcript, Lamb Chop, Chick Flick"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19153","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=19153"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19153\/revisions"}],"predecessor-version":[{"id":19156,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19153\/revisions\/19156"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}