{"id":20286,"date":"2022-09-19T07:24:05","date_gmt":"2022-09-19T11:24:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20286"},"modified":"2022-09-19T07:26:20","modified_gmt":"2022-09-19T11:26:20","slug":"launchpad","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/launchpad\/","title":{"rendered":"Launchpad"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Schlitz Q<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\"> Stretching!<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Side straddle hop<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Imperial walker<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Arm swirley things<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Abe de goda<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Plank position -downward dog into upward dog and hold <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Mosey to picnic tables<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Five merkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Five derkins<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Five irkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Five dips<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Ten merkins<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Ten derkins<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Ten irkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Ten dips <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">15 merkins<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">15 derkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">15 irkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">15 dips <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">20 merkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">20 derkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">20 irkins <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">20 dips<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Work your way back down by five. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Mosey to the bridge and bear crawl across to tennis courts. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">On your own. Run and tap each line then come back to do twenty five LBC and get your count to 100 (running the tennis court every 25. Repeat process but with Freddy merks. <\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Repeat process Alabama prom date <\/span><\/p>\n<p class=\"p3\"><span class=\"s2\"><span class=\"Apple-converted-space\">\u00a0\u00a0<\/span><\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Ten count<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Mosey back to starting point with 50 squat jumps and 50 super mans<\/span><\/p>\n<p class=\"p2\"><span class=\"s2\">Done<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Schlitz Q Stretching! Side straddle hop Imperial walker Arm swirley things Abe de goda Plank position -downward dog into upward dog and hold Mosey to picnic tables Five merkins Five derkins Five irkins Five dips Ten merkins Ten derkins Ten irkins Ten dips 15 merkins 15 derkins 15 irkins 15 dips 20 merkins 20 derkins [&hellip;]<\/p>\n","protected":false},"author":638,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,178],"tags":[],"class_list":["post-20286","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-launchpad"],"acf":{"q":"Schlitz","date":"9\/19\/2022","pax":"Burns, Palin, Schlitz, Transcript, Chowdah, and FNG (Mickeys)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20286","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20286"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20286\/revisions"}],"predecessor-version":[{"id":20287,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20286\/revisions\/20287"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}