{"id":20378,"date":"2022-09-30T08:00:52","date_gmt":"2022-09-30T12:00:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20378"},"modified":"2022-09-30T08:00:52","modified_gmt":"2022-09-30T12:00:52","slug":"stretching-it-out-at-ua","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/stretching-it-out-at-ua\/","title":{"rendered":"Stretching it out at UA"},"content":{"rendered":"<p>Brisk and chilly this morning. Temps in the mid 50s and a fairly sustained wind blowing. Even so, four PAX assembled at the launch. YHC was cold so we moseyed straight to the parking deck to hide from the wind. YHC decided last night that we could all benefit from some good stretching so&#8230;&#8230;.<\/p>\n<p>&nbsp;<\/p>\n<p>WARMORAMA<\/p>\n<p>SSH x 20 IC<\/p>\n<ul>\n<li>Leg Crossovers<\/li>\n<li>Thoracic Windmills<\/li>\n<li>Hip Hikes with a Rotation<\/li>\n<li>High Lunge with a Floor Reach<\/li>\n<li>Lateral Lung to Drop Lunge with a twist<\/li>\n<li>Windmill Progressions<\/li>\n<li>High Plank with Kickovers<\/li>\n<li>Crab Bridge<\/li>\n<li>Crab Bridge with a Reach<\/li>\n<li>High Plank to Down Dog to Pigeon Sequence with an Arm Rotation<\/li>\n<\/ul>\n<p>Mosey paced peloton run up and around the block and long way to the stage at Bailey Park<\/p>\n<p>All the following were OYO x 20<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Freddy Mercuries<\/li>\n<li>Carolina Dry Docks<\/li>\n<li>Heels to Heaven<\/li>\n<li>Dips<\/li>\n<li>Box Cutters<\/li>\n<li>Squats<\/li>\n<li>Big O<\/li>\n<\/ul>\n<p>TIME &#8211; FINISHED<\/p>\n<p>Announcements:<\/p>\n<p>The Salvation Army fundraiser has been canceled due to weather<\/p>\n<p>Prayers:<\/p>\n<p>Transcript`s mother if having issues\/procedure with an eye. Prayers for a great outcome and speedy recovery<\/p>\n<p>All those in the wake of hurricane`s path.<\/p>\n<p>NMM<\/p>\n<p>Plenty of great work put in and iron sharpened this morning. The pace allowed ongoing chatter which is always welcomed and more interesting than listening to a canned playlist. YHC took us out.<\/p>\n<p>Stay Safe Everyone!<\/p>\n<p>Post Hole<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Brisk and chilly this morning. Temps in the mid 50s and a fairly sustained wind blowing. Even so, four PAX assembled at the launch. YHC was cold so we moseyed straight to the parking deck to hide from the wind. YHC decided last night that we could all benefit from some good stretching so&#8230;&#8230;. &nbsp; [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-20378","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Post Hole","date":"9\/30\/2022","pax":"Lamb Chop, Transcript and Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20378","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20378"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20378\/revisions"}],"predecessor-version":[{"id":20380,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20378\/revisions\/20380"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}