{"id":19463,"date":"2022-05-22T16:06:04","date_gmt":"2022-05-22T20:06:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19463"},"modified":"2022-05-22T16:06:04","modified_gmt":"2022-05-22T20:06:04","slug":"urban-assault-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/05\/urban-assault-3\/","title":{"rendered":"Urban Assault"},"content":{"rendered":"<p>Warmup<\/p>\n<p>5 Burpees<br \/>\nSide Straddle Hop x ~15<br \/>\nImperial Storm Troopers x ~11<br \/>\nAbe Vigoda X ~6<br \/>\nHillbillies x ~11<br \/>\nArm Swirly Things Forward x ~11<br \/>\nWhirly w\/ a Clap x ~11<br \/>\nArm Swirly Things Backward x ~11<\/p>\n<p>Workout<\/p>\n<ul>\n<li>Mosey to SW corner biotech place lot\n<ul>\n<li>10 hand release T merkins (HRTM)<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to NW corner biotech place lot (near the Allegacy ATM)\n<ul>\n<li>20 heels to heaven (H2H)<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to NE corner biotech place parking lot across street\n<ul>\n<li>30 squats<\/li>\n<\/ul>\n<\/li>\n<li>Triangle 1\n<ul>\n<li>Starting NW Corner 7th and Vine<\/li>\n<li>3 laps<\/li>\n<li>Station 1, 2, 3 = 10 HRTM, 20 H2H, 30 Squats<\/li>\n<li>Mosey 1-2, Cross bridge 2-3, sprint up hill 3-1<\/li>\n<li>Bear crawl across bridge first lap, crab walk second lap, PAX choice third lap<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-19464\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle1-300x196.png\" alt=\"\" width=\"300\" height=\"196\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle1-300x196.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle1-1024x669.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle1-768x502.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle1.png 1173w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/li>\n<\/ul>\n<\/li>\n<li>Triangle 2\n<ul>\n<li>Starting behind 525&amp;Vine, ramp down to parking lot<\/li>\n<li>3 rounds each of 3 man grinders, 6 PAX stayed in pairs<\/li>\n<li>Burpees Station 1, Little Baby Crunches Station 2<\/li>\n<li>Shoulder Tap Station 1, Side Straddle Hop Station 2<\/li>\n<li><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-19465\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle2-127x300.png\" alt=\"\" width=\"127\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle2-127x300.png 127w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/05\/triangle2.png 398w\" sizes=\"auto, (max-width: 127px) 100vw, 127px\" \/><\/li>\n<\/ul>\n<\/li>\n<li>Mosey south and back to start by way of Fogle St &amp; Patterson<\/li>\n<\/ul>\n<p>Mary<\/p>\n<ul>\n<li>Little time, Post Hole finished up with American Hammers<\/li>\n<\/ul>\n<p>COT<\/p>\n<p>Prayers for Lamb Chop and his M<br \/>\nPrayers to be good fathers &amp;\/or husbands &amp;\/or sons<\/p>\n<p>NMM<\/p>\n<p>6 strong PAX showed up today and YHC appreciates everyone who came out.<br \/>\nStayed together for the most part, listened to the unique music.<br \/>\nD-Day stayed strong despite some Upper GI discomfort, he was the WD today.<br \/>\nAll the PAX were faster than YHC sprinting up hills.<br \/>\nThe area behind 525@Vine is a good place to be around 5:45-5:05 this time of year, above the parking lot and looking East was a good spot to watch the sunrise.<\/p>\n<p>Thanks to everyone for coming out!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmup 5 Burpees Side Straddle Hop x ~15 Imperial Storm Troopers x ~11 Abe Vigoda X ~6 Hillbillies x ~11 Arm Swirly Things Forward x ~11 Whirly w\/ a Clap x ~11 Arm Swirly Things Backward x ~11 Workout Mosey to SW corner biotech place lot 10 hand release T merkins (HRTM) Mosey to NW [&hellip;]<\/p>\n","protected":false},"author":571,"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-19463","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Crash","date":"5\/20\/2022","pax":"@Chick-Flick (WB) @Post Hole @D-Day (WD) @Airbag @Lamb Chop @Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19463","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19463"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19463\/revisions"}],"predecessor-version":[{"id":19467,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19463\/revisions\/19467"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}