{"id":19642,"date":"2022-06-20T16:29:57","date_gmt":"2022-06-20T20:29:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19642"},"modified":"2022-06-20T16:29:57","modified_gmt":"2022-06-20T20:29:57","slug":"gross-dora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/06\/gross-dora\/","title":{"rendered":"Gross, Dora."},"content":{"rendered":"<p>Prime vacation week, day after Father&#8217;s Day, no surprise numbers were low. I&#8217;m always grateful for Sour Mash&#8217;s presence both online and IRL, but particularly so this morning. I did not want to 1) run around the Y parking lot by myself listening to my <a href=\"https:\/\/music.apple.com\/us\/playlist\/sunshine-bazooka\/pl.u-vxy6Kz3FvXWJv\">Sunshine Bazooka<\/a> playlist on the Bluetooth or 2) Start the paperwork for a Y membership.\u00a0 Good to see you, Mash. Let&#8217;s go:<\/p>\n<p>It went like this, after normal Warm-O-Rama favorites.<\/p>\n<p>Dora 1-2-3<\/p>\n<p>One runs the distance, other does the exercise, flip-flop till we reach the number.<\/p>\n<ul>\n<li>100 Heels To Heaven<\/li>\n<li>200 Merkins<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<p>Recovery mosey to the shelter and tables for The Gross<\/p>\n<p>12 exercises, 12 reps each OYO.<\/p>\n<ol>\n<li>LBCS<\/li>\n<li>Shoulder Taps<\/li>\n<li>Lunges<\/li>\n<li>Dips<\/li>\n<li>Leg Raises Left<\/li>\n<li>Leg Raises Right<\/li>\n<li>Irkins<\/li>\n<li>Penguin Crunch<\/li>\n<li>Dirkins<\/li>\n<li>American Hammer<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Freddy Mercury<\/li>\n<\/ol>\n<p>Recovery Mosey and conversation around the track.<\/p>\n<p>And done.<\/p>\n<p>Good conversation, good push, GREAT temperatures. Can&#8217;t ask for more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prime vacation week, day after Father&#8217;s Day, no surprise numbers were low. I&#8217;m always grateful for Sour Mash&#8217;s presence both online and IRL, but particularly so this morning. I did not want to 1) run around the Y parking lot by myself listening to my Sunshine Bazooka playlist on the Bluetooth or 2) Start the [&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":[77],"tags":[],"class_list":["post-19642","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Wobegon","date":"6-20-2022","pax":"Wobegon, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19642","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=19642"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19642\/revisions"}],"predecessor-version":[{"id":19650,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19642\/revisions\/19650"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}