{"id":19740,"date":"2022-07-04T10:49:42","date_gmt":"2022-07-04T14:49:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19740"},"modified":"2022-07-04T10:49:42","modified_gmt":"2022-07-04T14:49:42","slug":"forth-of-july-convergence","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/forth-of-july-convergence\/","title":{"rendered":"Forth of July Convergence"},"content":{"rendered":"

Warm-o-Rama\u00a0<\/span><\/p>\n

Cadence-ish <\/span><\/p>\n

Arm swirly things<\/span><\/p>\n

Side straddle hop\/Jumping jacks<\/span><\/p>\n

Imperial Walker\/Storm Trooper<\/span><\/p>\n

Then stretchy <\/span><\/p>\n

Hip swirly thing<\/span><\/p>\n

knee swirly things<\/span><\/p>\n

Sidebends<\/span><\/p>\n

 <\/p>\n

Mosey to the baseball diamond and count off 1-4<\/span><\/p>\n

FIELD of DREAMS<\/span><\/p>\n

HOME 15 BURPEES then run to first to relieve those at first<\/span><\/p>\n

First Base -SQUATS AMRAP until relieved then run to second to relieve those on second<\/span><\/p>\n

Second Base- PUSH-UPS\/MERKINS AMRAP until relieved then run to third to relieve those on third<\/span><\/p>\n

Third Base- HILLBILLIES AMRAP until relieved then run home to burpees<\/span><\/p>\n

2 laps<\/span><\/p>\n


\nBOMBS<\/span><\/p>\n

50 Ballerina Squats on your tiptoes<\/span><\/p>\n

100 Overhead Claps<\/span><\/p>\n

150 Merkins<\/span><\/p>\n

200 Big Girl or Big Boy sit-ups or Biddy bitty crunch<\/span><\/p>\n

250 SQUATS<\/span><\/p>\n

 <\/p>\n

MARY 1 Minute each<\/span><\/p>\n

Ukraine Twist\/American Hammer<\/span><\/p>\n

Mutton Crunch 30 sec each side<\/span><\/p>\n

Heel to heaven <\/span><\/p>\n

Boat Canoe<\/span><\/p>\n

Slow Freddy Mercury\u2019s 5 sec hold each side<\/span><\/p>\n

Superman<\/span><\/p>\n

And Stretch<\/span><\/p>\n

\n

Announcements <\/span><\/p>\n

Blood drive July 16th sponsor code \u201cF3 Winston\u201d <\/span><\/p>\n

Also July 16th Four x Four presented by pawtism.org 9am at Hanes park, a fundraiser for helping get service dogs to help kids with autism.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-o-Rama\u00a0 Cadence-ish Arm swirly things Side straddle hop\/Jumping jacks Imperial Walker\/Storm Trooper Then stretchy Hip swirly thing knee swirly things Sidebends   Mosey to the baseball diamond and count off 1-4 FIELD of DREAMS HOME 15 BURPEES then run to first to relieve those at first First Base -SQUATS AMRAP until relieved then run to […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,105,106],"tags":[],"class_list":["post-19740","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-convergence","category-special-event"],"acf":{"q":"Tritangle and D-Day","date":"July 4th 2022","pax":"Spicoli, Crash, Gobbler, Sub Floor, Ziggy stardust, Honeydew, Session\/hornet, Squid, Bloodsport, Hop, Woebegone, Drip, Shlitz, FNG Pants, Blue Steel, FNG Mugatu, Drip, Palin, Negotiator, Mark (Dad says I have to complete a workout before I get a nickname)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19740","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19740"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19740\/revisions"}],"predecessor-version":[{"id":19741,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19740\/revisions\/19741"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}