{"id":21708,"date":"2023-04-07T07:54:47","date_gmt":"2023-04-07T11:54:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21708"},"modified":"2023-04-07T07:58:08","modified_gmt":"2023-04-07T11:58:08","slug":"even-the-simplest-conspiracies-spell-trouble","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/04\/even-the-simplest-conspiracies-spell-trouble\/","title":{"rendered":"Even the simplest Conspiracies spell trouble"},"content":{"rendered":"

Running this off quick before the chaos of the day\/weekend with family kicks in…<\/p>\n

WoR – SSH, Abe Vs, Imperial Walkers, Copperhead squats, Arm Swirlies forward, Jack Reachers, Arm Swirlies backward, Michael Phelps<\/p>\n

The thang – mosey to the shelter. six rounds. exercises are 20 reps each. run a lap after each round<\/p>\n

    \n
  1. Squatty pottys<\/li>\n
  2. add Irkins<\/li>\n
  3. add Step ups 10 each leg<\/li>\n
  4. add Dips<\/li>\n
  5. add Fast feet double count<\/li>\n
  6. add Derkins<\/li>\n<\/ol>\n

    All told 1.5 miles and plenty of reps. Mary was a 5 minute broga session.<\/p>\n

    It was a simple workout, but still took one of us out…Spicoli rolled his ankle pretty bad during round three stepping off a bench onto some uneven ground. Prayers up.<\/p>\n

    Thanks for the keys Frostbite. Meant to give em back at Marble Arch yesterday but we know how that went.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Running this off quick before the chaos of the day\/weekend with family kicks in… WoR – SSH, Abe Vs, Imperial Walkers, Copperhead squats, Arm Swirlies forward, Jack Reachers, Arm Swirlies backward, Michael Phelps The thang – mosey to the shelter. six rounds. exercises are 20 reps each. run a lap after each round Squatty pottys […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-21708","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Burns","date":"4.5.23","pax":"Frostbite, Mutton, Schlitz, Lamb Chop, Schneider, Spicoli, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21708","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21708"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21708\/revisions"}],"predecessor-version":[{"id":21711,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21708\/revisions\/21711"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}