{"id":20182,"date":"2022-09-03T08:59:34","date_gmt":"2022-09-03T12:59:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20182"},"modified":"2022-09-03T09:00:06","modified_gmt":"2022-09-03T13:00:06","slug":"foxholes-dead-animal-hunting-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/foxholes-dead-animal-hunting-at-alcatraz\/","title":{"rendered":"Foxholes &amp; dead animal hunting at Alcatraz"},"content":{"rendered":"<p>7 pax gathered on a beautiful Saturday morning with a funny smell coming from the woods. Warmarama started and exploring for the smell would come later.<\/p>\n<p>Warmarama:<\/p>\n<ul>\n<li>SSH x 30<\/li>\n<li>Abe Vigodas x 6<\/li>\n<li>Hillbillys x 15<\/li>\n<li>Arm swirly things forward x 10<\/li>\n<li>Arm swirly things back x 10<\/li>\n<li>Overhead claps x 10<\/li>\n<li>Michael Phelps x 10<\/li>\n<li>5 burpees on your own<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>Pax mosey over to back parking lot for Bataan Death Crawl &#8211; pax do a bear crawl around parking lot, last pax does 5 burpees, when done taps next pax and moseys to front and continues bear crawl. This continues until last pax completes burpees. Completed 2 full rounds.<\/p>\n<p>Pax mosey over for Dora over the hill into grass:<\/p>\n<ul>\n<li>Foxholes (WW2 &amp; Merkin combined) &#8211; 100<\/li>\n<li>LBCs &#8211; 200<\/li>\n<li>Squats &#8211; 300<\/li>\n<li>SSH &#8211; 400<\/li>\n<\/ul>\n<p>Pax mosey over to blocks:<\/p>\n<ul>\n<li>10 curls<\/li>\n<li>10 overhead presses<\/li>\n<li>10 bench presses<\/li>\n<li>10 bent over rows<\/li>\n<li>repeat for total of 3 sets<\/li>\n<\/ul>\n<p>Mosey through woods hunting for the dead animal and through disc golf course and around down to parking lot and back to start of AO.<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Box cutter x 12<\/li>\n<li>Mutton crunch x 12 each leg<\/li>\n<li>Low flutters x 12<\/li>\n<li>American Hammer x 12<\/li>\n<li>Ring of fire 3, 2, 1<\/li>\n<li>Penguin crunch x 15<\/li>\n<li>Freddie Mercs x 15<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Announcements &#8211; Climb to remember next Sat 9\/10 at 0600 at Wake Forest, sign up. Subfloor has first Parliament Q on 9\/13.<\/p>\n<p>YHC took us out.<\/p>\n<div>\n<div dir=\"ltr\" data-smartmail=\"gmail_signature\">\n<div dir=\"ltr\">Always a pleasure,<\/div>\n<div dir=\"ltr\">Sea-Man<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>7 pax gathered on a beautiful Saturday morning with a funny smell coming from the woods. Warmarama started and exploring for the smell would come later. Warmarama: SSH x 30 Abe Vigodas x 6 Hillbillys x 15 Arm swirly things forward x 10 Arm swirly things back x 10 Overhead claps x 10 Michael Phelps [&hellip;]<\/p>\n","protected":false},"author":603,"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-20182","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Sea-Man","date":"9\/3\/2022","pax":"Van-Gogh, Subfloor, Ziffel, Sour Mash, Crash, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20182","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20182"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20182\/revisions"}],"predecessor-version":[{"id":20183,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20182\/revisions\/20183"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}