{"id":20627,"date":"2022-11-11T16:52:33","date_gmt":"2022-11-11T20:52:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20627"},"modified":"2022-11-11T16:52:33","modified_gmt":"2022-11-11T20:52:33","slug":"post-holes-emom","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/11\/post-holes-emom\/","title":{"rendered":"Post Hole\u2019s (E)Mom"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400\">There might have been some SSHs in there somewhere.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">EMOM<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">3 Burpees<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">EXERCISES<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Side-to-Side Merkins x 100<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reverse Crunch x 100<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ratchet Squats x 100<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Run up parking level and back down x 10<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bear Burpees x 50<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Waiting for Each PAX Exercise: Alpine Climbers<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>FINISHED.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Transcript has the BnW Q on Wednesday.\u00a0 Cheesesteak has the Conspiracy Q on Wednesday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Someone sub for Huckleberry at IS tomorrow.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">THANKS to all of the men and women who have served in our armed forces.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mrs. Lamb Chop\u2019s test.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lamb Chop\u2019s travels.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 There might have been some SSHs in there somewhere. &nbsp; BEATDOWN. &nbsp; EMOM 3 Burpees &nbsp; EXERCISES Side-to-Side Merkins x 100 Reverse Crunch x 100 Ratchet Squats x 100 Run up parking level and back down x 10 Bear Burpees x 50 &nbsp; Waiting for Each PAX Exercise: Alpine Climbers &nbsp; FINISHED. &nbsp; ANNOUNCEMENTS. [&hellip;]<\/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":[112,91],"tags":[],"class_list":["post-20627","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Zima","date":"11\/11\/22","pax":"Van Gogh, Transcript, Hansel, Lamb Chop, Gretel, Post Hole, Spicoli, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20627","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=20627"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20627\/revisions"}],"predecessor-version":[{"id":20629,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20627\/revisions\/20629"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}