{"id":19575,"date":"2022-06-07T19:48:21","date_gmt":"2022-06-07T23:48:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19575"},"modified":"2022-06-07T19:48:21","modified_gmt":"2022-06-07T23:48:21","slug":"addition-by-subtraction","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/06\/addition-by-subtraction\/","title":{"rendered":"Addition By Subtraction"},"content":{"rendered":"<p>Warm-o-Rama with all the favorites.<\/p>\n<p>Mosey to the blocks and grab one, circle up.<\/p>\n<p>Time for some addition and subtraction.<\/p>\n<ul>\n<li>5 curls<\/li>\n<li>10 LBCs<\/li>\n<li>15 Overhead Press<\/li>\n<li>20 Penguin Crunch<\/li>\n<li>5 skull crushers<\/li>\n<li>10 heels to heaven<\/li>\n<li>15 bent rows<\/li>\n<li>20 Freddy Mercurys<\/li>\n<\/ul>\n<p>Mosey to gate at the end of the parking lot and back.<\/p>\n<ul>\n<li>20 curls<\/li>\n<li>15 LBCs<\/li>\n<li>10 Overhead press<\/li>\n<li>5 penguin crunch<\/li>\n<li>20 skull crushers<\/li>\n<li>15 heels to heaven<\/li>\n<li>10 bent rows<\/li>\n<li>5 Freddy Mercurys<\/li>\n<\/ul>\n<p>Mosey to the gate at the end of the parking lot and back.<\/p>\n<p>Mosey over to other lots after putting blocks up.<\/p>\n<p>Line up along the long end.<\/p>\n<p>Poll the group: youngest and oldest. 62 and 12 (Dr. Toot and Bloodsport)<\/p>\n<p>So:<\/p>\n<ul>\n<li>12 exercises at this end<\/li>\n<li>62 of exercise at the other<\/li>\n<\/ul>\n<ol>\n<li>Merkins and Squats<\/li>\n<li>Dry Docks and Squats<\/li>\n<\/ol>\n<p>Repeat-o with the next youngest\/oldest. Not much better.<\/p>\n<p>Bear crawl to the end of the lot for the next portion.<\/p>\n<p>Mosey around the square of the big lot (it&#8217;s a big lot, yo.)<\/p>\n<p>Corner: 20 mount climbers, then decline by 5 till the end.<\/p>\n<p>Mary by roundrobin.<\/p>\n<p>And done.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Qs for the next few months are needed at Alcatraz. See VG!<\/li>\n<li>Blood drive in July, see D-Day<\/li>\n<\/ul>\n<p>Prayer:<\/p>\n<ul>\n<li>Ziggy&#8217;s mom going into assisted living. Harder than you may realize.<\/li>\n<li>Co-worker of Hansel&#8217;s with a death in the family<\/li>\n<li>Bullwinkle stepping back from F3 to deal with his leg.<\/li>\n<li>Dr. Toot as be recovers<\/li>\n<\/ul>\n<p>This AO is one of the biggest success stories in our region. New guys, great location, consistent all around. T-claps to VG.\u00a0 Always enjoy the vist and honor to lead. See you next time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-Rama with all the favorites. Mosey to the blocks and grab one, circle up. Time for some addition and subtraction. 5 curls 10 LBCs 15 Overhead Press 20 Penguin Crunch 5 skull crushers 10 heels to heaven 15 bent rows 20 Freddy Mercurys Mosey to gate at the end of the parking lot and back. [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-19575","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Wobegon","date":"6-4-2022","pax":"Bloodsport (WB), Cruiser, Dr. Toot (WD) Hansel, Ziggy, Gretel, Rudolph, Subfloor, The Jerk, Gisel, Adobe, Emilio, Van Gough"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19575","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19575"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19575\/revisions"}],"predecessor-version":[{"id":19576,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19575\/revisions\/19576"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19575"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}