{"id":22659,"date":"2023-10-20T10:15:38","date_gmt":"2023-10-20T14:15:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22659"},"modified":"2023-10-20T10:15:38","modified_gmt":"2023-10-20T14:15:38","slug":"cindy-dora-and-the-stomach-bug","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/10\/cindy-dora-and-the-stomach-bug\/","title":{"rendered":"Cindy, Dora and the Stomach Bug"},"content":{"rendered":"<p>Cindy, Dora, and the Stomach Bug<\/p>\n<p>10.20.2023<\/p>\n<p>&nbsp;<\/p>\n<p>It was a perfectly cool morning on October 20<sup>th<\/sup> in the year of our Lord 2023.\u00a0 I was sleeping hard and just about slept through my alarm.\u00a0 Pulling out of the house I got a text from @Van Gough who had been up all night with the stomach bug and needed an emergency Q for Urban Assault.\u00a0 I volunteered to step in and VG sent me what he had planned to do.\u00a0 So, we had a framework.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>SSH, Whirly, Moroccans, Runners Stretch with Arm Extended, Michael Phelps<\/p>\n<p>Mosey to Train Tracks<\/p>\n<p><strong>Cindy <\/strong><\/p>\n<ul>\n<li>25 \u2013 Pullups \u2013 Set of 5 \u2013 Run to end of Parking Deck<\/li>\n<li>50 \u2013 Merkins \u2013 Set of 10 \u2013 Run to end of Parking Deck<\/li>\n<li>75 \u2013 Squats \u2013 Set of 15 \u2013 Run to end of Parking Deck<\/li>\n<\/ul>\n<p>Mosey to the Coal Pit<\/p>\n<p><strong>Dora \u2013 Partner up<\/strong><\/p>\n<ul>\n<li>100 \u2013 Mike Tysons<\/li>\n<li>200 \u2013 WW2<\/li>\n<li>300 \u2013 Merkins<\/li>\n<li>Bear Crawl to Column 2 and Lunge Walk Back<\/li>\n<li>Interject last 4 minutes sprinting to end of coal pit and back<\/li>\n<li>Time<\/li>\n<\/ul>\n<p><strong>Circle of Trust (COT)<\/strong><\/p>\n<ul>\n<li>Prayers for Lamb Chop\u2019s M who is conflicted on working or staying home with child.<\/li>\n<li>Prayers for the folks in Hawaii on rebuilding affordably<\/li>\n<li>Prayers for all the civilian in harms way in Ukraine and in Israel<\/li>\n<li>Prayers for VG\u2019s stomach<\/li>\n<\/ul>\n<p><strong>Duck Out!\u00a0 <\/strong><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22660\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck-1022x1024.jpg 1022w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck-768x769.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/10\/rubber-duck.jpg 1129w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cindy, Dora, and the Stomach Bug 10.20.2023 &nbsp; It was a perfectly cool morning on October 20th in the year of our Lord 2023.\u00a0 I was sleeping hard and just about slept through my alarm.\u00a0 Pulling out of the house I got a text from @Van Gough who had been up all night with the [&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":[91],"tags":[],"class_list":["post-22659","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Rubber Ducky","date":"10.20.2023","pax":"@Drip, @Dr. Toot, @Lamb Chop, @Ziggy Stardust, @Schlitz, @Rubber Ducky"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22659","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=22659"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22659\/revisions"}],"predecessor-version":[{"id":22662,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22659\/revisions\/22662"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}