{"id":22465,"date":"2023-09-05T09:37:27","date_gmt":"2023-09-05T13:37:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22465"},"modified":"2023-09-05T09:37:27","modified_gmt":"2023-09-05T13:37:27","slug":"2s-company","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/2s-company\/","title":{"rendered":"2&#8217;s Company"},"content":{"rendered":"<p>A small crew this morning.<\/p>\n<p>Warm &#8211; o &#8211; Rama<\/p>\n<p>20 SSH, 10 Imperial Walker, 10 Hill Billy, 10 Whirly,\u00a0 Abe Vigoda<\/p>\n<p>The Thang<\/p>\n<p>Mosey to parking deck, start with 5 Burpups, then lunge walk to next beam, 5 pull ups, bear crawl to next beam, 5 pull ups, backward lunge walk to next beam, 5 pull ups, bear crawl, 5 pull ups, lunge walk 5 pull ups.<\/p>\n<p>Then we mosied to the new park with the whirly things. We did Dora 1,2,3,2,1.<\/p>\n<p>100 Merkins, 200 Squats, 300 LBC, 200 Squats, 100 Merkins.<\/p>\n<p>Then we mosied to the park with the water feature.<\/p>\n<p>1 burpee at bottom of stairs, up a stair, 2 burpees, up a stair, 3 burpees, all the way up to 6. Mosey around park, then 5 dips, up a step, 10 dips, step, 15 dips, step, 20 dips, 25 dips, mosey around park. Lastly, Irkin, step, 2 Irkins, step, 3 Irkins, Step, 4 Irkins, step, 5 Irkins.<\/p>\n<p>Then we mosied back to start for Mary. 15 Mutton Crunch a side, 20 Low Flutter, 20 Penguin Crunch. Finished.<\/p>\n<p>NMM<\/p>\n<p>Good morning with Chick Flick. Small crew, but hoping people went out to support Resistor!<\/p>\n<p>&nbsp;<\/p>\n<p>Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A small crew this morning. Warm &#8211; o &#8211; Rama 20 SSH, 10 Imperial Walker, 10 Hill Billy, 10 Whirly,\u00a0 Abe Vigoda The Thang Mosey to parking deck, start with 5 Burpups, then lunge walk to next beam, 5 pull ups, bear crawl to next beam, 5 pull ups, backward lunge walk to next beam, [&hellip;]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-22465","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Lamb Chop","date":"9\/5\/2023","pax":"Chick Flick, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22465","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22465"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22465\/revisions"}],"predecessor-version":[{"id":22466,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22465\/revisions\/22466"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}