{"id":19362,"date":"2022-05-06T20:42:11","date_gmt":"2022-05-07T00:42:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19362"},"modified":"2022-05-06T20:42:11","modified_gmt":"2022-05-07T00:42:11","slug":"time-well-spent-under-the-neon-lights-of-dtws","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/05\/time-well-spent-under-the-neon-lights-of-dtws\/","title":{"rendered":"Time Well Spent under the Neon Lights of DTWS"},"content":{"rendered":"<p>Warm up Stretch and a few SSHs<\/p>\n<p>Mosey to the steps at the Coal Pit entrance up a level then to the entrance of the Long Branch Trail<\/p>\n<p>Lunge Walk up the Hill and Bear Crawl back down<\/p>\n<ul>\n<li>25 DC Low Flutters<\/li>\n<li>5\u00a0 Gator Burpees<\/li>\n<li>Run up the hill<\/li>\n<li>Do Exercise #1,<\/li>\n<li>Run Back<\/li>\n<li>Rinse and Repeat<\/li>\n<\/ul>\n<ol>\n<li>25 WWII 2<\/li>\n<li>25 HtH<\/li>\n<li>25 LBC,<\/li>\n<li>25 DC American Hammers<\/li>\n<li>25 Crab Cakes<\/li>\n<li>25 DC Mtn Climbers<\/li>\n<li>25 Plank Jack<\/li>\n<li>25 Dive Bombers<\/li>\n<li>25 Mike Tysons<\/li>\n<li>25 Ski Jump<\/li>\n<\/ol>\n<ul>\n<li>25 SSH<\/li>\n<li>5 Jump Squats<\/li>\n<li>Run to\u00a0 top of hill<\/li>\n<li>Exercise #1.<\/li>\n<li>Run back<\/li>\n<li>Rinse and Repeat<\/li>\n<\/ul>\n<ol>\n<li>25 Parker Peters<\/li>\n<li>25 Freddie Merks<\/li>\n<li>25 Bonnie Blairs<\/li>\n<\/ol>\n<p>Mosey back to launch for a little bit of Mary.<\/p>\n<p>Fine weather and\u00a0 and even better group of men showed up for Urban Assault today.\u00a0 Tonka was on fire this morning and Cheesesteak, Bob Ross and Honey Badger were nipping at his heels.\u00a0 Greenie took great pleasure in the Dive Bombers and stated that they should be included in every boot camp.\u00a0 Ziggy pounded through the workout and it was good to meet our F3 Brother from CLT, who may be in town on a regular basis. Post Hole and I got to catch up and there was a good amount of sweat to go around.\u00a0 I left the keys in one of the bicycle baskets.\u00a0 Hope Post Hole finds them before the bike is rented.<\/p>\n<p>Prayers for By-pass&#8217;s friend going through a difficult divorce, Bob Ross&#8217;s father -in-law getting a vas cath this morning and waiting on a kidney transplant, and Spicoli as he recovers from major surgery.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up Stretch and a few SSHs Mosey to the steps at the Coal Pit entrance up a level then to the entrance of the Long Branch Trail Lunge Walk up the Hill and Bear Crawl back down 25 DC Low Flutters 5\u00a0 Gator Burpees Run up the hill Do Exercise #1, Run Back Rinse [&hellip;]<\/p>\n","protected":false},"author":473,"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-19362","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Drip","date":"5\/6\/22","pax":"Tonka, Honey Badger, Bob Ross, Post Hole, B-Pass (DR from CLT) Ziggy, Cheesesteak, Greenspan, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19362","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19362"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19362\/revisions"}],"predecessor-version":[{"id":19363,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19362\/revisions\/19363"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19362"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19362"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}