{"id":20056,"date":"2022-08-15T10:36:32","date_gmt":"2022-08-15T14:36:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20056"},"modified":"2022-08-15T10:36:32","modified_gmt":"2022-08-15T14:36:32","slug":"dishwasher-safe","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/dishwasher-safe\/","title":{"rendered":"Dishwasher Safe"},"content":{"rendered":"

WARMUP.\u00a0\u00a0<\/b><\/p>\n

SSH, Whirlies, Michael Phelps<\/span><\/p>\n

* <\/span>If you want more stretching, wake up earlier and do it at home.\u00a0 Don\u2019t waste the already limited time at the beatdown.<\/span><\/i><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

SHELTER<\/span><\/span><\/p>\n

45 seconds on \/\/ 15 seconds off \/\/ 3 minute shuttle run, then rest<\/span><\/i><\/p>\n

    \n
  1. Mary Katherines<\/span><\/li>\n
  2. Diamond Derkins<\/span><\/li>\n
  3. Box Jumps<\/span><\/li>\n
  4. Mountain Climbers<\/span><\/li>\n
  5. Hand Release Mike Tysons<\/span><\/li>\n
  6. Box Cutters<\/span><\/li>\n
  7. Tuck Burpees with a Clap<\/span><\/li>\n<\/ol>\n

    PARKING LOT<\/span><\/span><\/p>\n

      \n
    • Shuttle Run<\/span><\/li>\n<\/ul>\n

      MARY<\/span><\/span><\/p>\n

      *<\/span> By request from Sour Mash<\/span><\/i><\/p>\n

        \n
      • Boat<\/span><\/li>\n
      • LBCs<\/span><\/li>\n
      • Boat<\/span><\/li>\n
      • Low Dollies<\/span><\/li>\n<\/ul>\n

         <\/p>\n

        ANNOUNCEMENTS.<\/b><\/p>\n

          \n
        • Shmed coming up.<\/span><\/li>\n
        • Watch out for COVID.\u00a0 It\u2019s still a thing.<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          PRAYERS.<\/b><\/p>\n

            \n
          • School starts back for some kids very soon.<\/span><\/li>\n<\/ul>\n

             <\/p>\n

            FINISHED.<\/b><\/p>\n

            Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

            WARMUP.\u00a0\u00a0 SSH, Whirlies, Michael Phelps * If you want more stretching, wake up earlier and do it at home.\u00a0 Don\u2019t waste the already limited time at the beatdown.   BEATDOWN. SHELTER 45 seconds on \/\/ 15 seconds off \/\/ 3 minute shuttle run, then rest Mary Katherines Diamond Derkins Box Jumps Mountain Climbers Hand Release […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77],"tags":[],"class_list":["post-20056","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Zima","date":"8\/15\/22","pax":"Sea-Man, Schneider, Cruiser, Sour Mash, Spicoli, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20056","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20056"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20056\/revisions"}],"predecessor-version":[{"id":20059,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20056\/revisions\/20059"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}