{"id":19707,"date":"2022-06-28T10:49:17","date_gmt":"2022-06-28T14:49:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19707"},"modified":"2022-06-28T11:47:07","modified_gmt":"2022-06-28T15:47:07","slug":"the-28th","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/06\/the-28th\/","title":{"rendered":"The 28th"},"content":{"rendered":"<p><strong><u>Warmrama:<\/u><\/strong><\/p>\n<p><strong>~~~~~~<\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Run two parking places forward, one parking place backwards, merkins x 10.\u00a0 Repeato until you reach the other side of the lot.<\/p>\n<p>Mosey to the Hanes Sunken Theater for Boxer WW2s (WW2 + Left\/Right jab) x 28.<\/p>\n<p>Mosey to 500 West 5<sup>th<\/sup> Street for Dips, Erkins, &amp; Derkins, each x 28 respectively.<\/p>\n<p>Mosey to the library for Merkin Jacks x 28.<\/p>\n<p>Mosey to 2 Cities Church for Lt. Dans x 28.<\/p>\n<p>Long mosey south on Broad to Salem Parkway underpass on Brookstown for dive bombers x 28.<\/p>\n<p>Mosey the long way around to the 2<sup>nd<\/sup> street park beside the Livery Apartments.\u00a0 Lunge walk the entire semi-circle + forward ASTs for first half, backward ASTs for second half.<\/p>\n<p>Mosey to 1<sup>st<\/sup> Pres wall on Cherry Street for Get Ups x 28.<\/p>\n<p>Mosey home for knee slides x 28.<\/p>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Pawtism free work and fundraiser, July 16<sup>th<\/sup> at Hanes Park. Travel a mile by whatever means you choose and incorporate exercises to your desired difficulty level.\u00a0 Pawtism aims to educate and help fund life-changing dogs for people on the autistic spectrum.\u00a0 DoughJoes will be supplying doughnuts and coffee.<\/li>\n<li>The Shmed 5k and FunRun, August 28<sup>th<\/sup>. All proceeds to benefit Crisis Control.\u00a0 Sign up at <a href=\"https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest\">https:\/\/runsignup.com\/Race\/NC\/WinstonSalem\/Shmedfest<\/a>.<\/li>\n<li>Lamb Chop has Q at Conspiracy tomorrow <em>and<\/em> Thursday at WIB. Those two are <em>not<\/em> mutually exclusive.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong><u>Prayer Requests:<\/u><\/strong><\/li>\n<li>Bevo\u2019s son, Dean, broke his femur last week. Pray for Bevo and his wife as they bear the physical burden of transporting Dean around their split-level home.<\/li>\n<li>Thistle is having hip trouble down in Laurinburg.<\/li>\n<li>Van Gogh\u2019s neck.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Van Gogh departed when we launched, he and Hansel having already completed a Murph while everyone else was sleeping. VG tweaked his neck, hence his departure.\n<ul>\n<li>On the namearama recording, it sounds like Hansel\u2019s name is \u201cKiller\u201d which is awesome.<\/li>\n<\/ul>\n<\/li>\n<li>There was an atmosphere of apprehension as we moseyed west on 5<sup>th<\/sup>.\u00a0 Would we continue down to Summit and the hills of West End as YHC is known to do?\u00a0 Alas, not today.<\/li>\n<li>The lunge walk with arm-swirlies was an attempt to troll Cherry Pie. Fittingly, he resisted and performed burpee broad jumps around the semi-circle.\n<ul>\n<li>Did you know: the park on Second Street was the site of 2 springs that fed Old Salem\u2019s water supply?\u00a0 Maps of the city still show a stream flowing underneath the park.<\/li>\n<\/ul>\n<\/li>\n<li>Chick Flick cruised through the workout and has the best CoT pose.<\/li>\n<li>Lamb Chop doesn\u2019t read backblasts, doesn\u2019t check the Q calendar, and doesn\u2019t go to WIB. However, he loves to run and has the second best CoT pose.<\/li>\n<li>Turnover has decided that the hill he will die on is the one that requires him to perform a CoT pose. It would be so easy just to use a timeout hand motion, a la Chris Webber.\u00a0 Come on, man.<\/li>\n<li>Great to see Wobegon, the Nan\u2019Tan. He kept us in line.<\/li>\n<li>In honor of Huck, the perfect burpee (burpee + 3 merkins) has been renamed the Hurpee. Look for it at a workout near you soon.<\/li>\n<\/ul>\n<p>Thanks for coming out, guys.\u00a0 I told you it wouldn\u2019t be as terrible as Honey Badger\u2019s Q last week.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmrama: ~~~~~~ The Thang: Run two parking places forward, one parking place backwards, merkins x 10.\u00a0 Repeato until you reach the other side of the lot. Mosey to the Hanes Sunken Theater for Boxer WW2s (WW2 + Left\/Right jab) x 28. Mosey to 500 West 5th Street for Dips, Erkins, &amp; Derkins, each x 28 [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-19707","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"","date":"6\/28\/22","pax":"Pax:  Huckleberry, Hansel, Chick Flick, Lamb Chop, Wobegon, Cherry Pie, Turnover, Greenspan<br \/>\r\n<br \/>\r\nMurph:  Van Gogh, Hansel<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19707","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19707"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19707\/revisions"}],"predecessor-version":[{"id":19709,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19707\/revisions\/19709"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}