{"id":21955,"date":"2023-05-10T08:44:07","date_gmt":"2023-05-10T12:44:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21955"},"modified":"2023-05-10T08:44:07","modified_gmt":"2023-05-10T12:44:07","slug":"vq-bells-and-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/05\/vq-bells-and-whistles\/","title":{"rendered":"VQ &#8211; Bells and Whistles"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21956\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2020-1-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2020-1-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2020-1.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21957\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-1-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-1-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-1.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21958\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-3-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-3-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-3.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-21959\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-4-169x300.jpg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-4-169x300.jpg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/05\/5.10.2023-4.jpg 360w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n<pre>11 PAX came out for the VQ for the Rubber Ducky 900 finishing with Mary's evil step sister Sally.\r\n3 Stations - 5 Exercises - 20 Reps Each with a little running and the hardest 3:45 of pushups so far this year.\r\n@Bluto, @Bam @Rubber Ducky came out for the the EC Ruck - 2.25 miles - 0445.\r\nI am humbled and appreciative of this group and grateful you all let me play in the sandbox.  I have been coming\r\nto these since November and it has truly enriched my life.  This is a fantastic group and this type of community\r\nis what life is all about.\r\nWith that said, I am looking forward to my next Q at Urban Assault on 5\/19.  Let's hope Sally sleeps in.<\/pre>\n","protected":false},"excerpt":{"rendered":"<p>11 PAX came out for the VQ for the Rubber Ducky 900 finishing with Mary&#8217;s evil step sister Sally. 3 Stations &#8211; 5 Exercises &#8211; 20 Reps Each with a little running and the hardest 3:45 of pushups so far this year. @Bluto, @Bam @Rubber Ducky came out for the the EC Ruck &#8211; 2.25 [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-21955","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Rubber Ducky","date":"5\/10\/2023","pax":"@Schlitz,@Chubz,@Bam,@Bluto,@Manscape,@Burns,@Cheese Steak,@Sweet Tea, @Airbag,@Interference,@Balco"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21955","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21955"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21955\/revisions"}],"predecessor-version":[{"id":21961,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21955\/revisions\/21961"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}