{"id":22882,"date":"2023-12-19T08:48:33","date_gmt":"2023-12-19T12:48:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22882"},"modified":"2023-12-19T08:48:33","modified_gmt":"2023-12-19T12:48:33","slug":"bong-crosby","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/12\/bong-crosby\/","title":{"rendered":"Bong Crosby"},"content":{"rendered":"<p>It all started with a misspelled word, ChatGPT added to the humor. 8 pax gathered and launched at 0530 to a classic Christmas playlist, 4 runners launched.<\/p>\n<p>Warmup:<\/p>\n<ul>\n<li>20 SSH<\/li>\n<li>15 Imperial Walkers<\/li>\n<li>6 Abe Vigodas<\/li>\n<li>20 Whirley with the clap<\/li>\n<li>16 arm swirly things forward making them larger at 8<\/li>\n<li>16 arm swirly things backward making them larger at 8<\/li>\n<li>20 Michael Phelps<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">The Thang:<\/p>\n<p style=\"font-weight: 400\">Karaoke to wall flap jacking half way, wall sits with jack reachers down the line, fast feet x 20 in cadence, rebound drill x 20 in cadence<\/p>\n<p style=\"font-weight: 400\">Apollo Creed back to blocks and select a block and walk back to parking lot.<\/p>\n<p style=\"font-weight: 400\">The following was repeated with the following reps 10, 15, 20, 15, 10<\/p>\n<ul style=\"font-weight: 400\">\n<li>Curls<\/li>\n<li>OH Press<\/li>\n<li>Kettle Bell Swings<\/li>\n<li>Bench Press<\/li>\n<li>Skull Crushers<\/li>\n<\/ul>\n<p style=\"font-weight: 400\">Karaoke or Apollo Creed across parking lot to cone and then bear crawl for parking spaces and complete 3 burpees then back to start for next round. Repeato through each round.<\/p>\n<p style=\"font-weight: 400\">Put blocks back and gather in parking lot for sumo drill, try to push your partner out of the parking lot square x 2 rounds.<\/p>\n<p>Runners joined for Mary:<\/p>\n<ul>\n<li>20 Low flutters<\/li>\n<li>20 LBCs<\/li>\n<li>10 each side mutton crunches<\/li>\n<li>20 penguin crunches<\/li>\n<li>Ring of fire 3 merkins, 2 merkins, 1 merkin hold plank<\/li>\n<\/ul>\n<p>Prayers for Turnovers Step-Grandmother-In-Law Doris recovering from surgery, blessings on quick return.<\/p>\n<p>Convergence on New Year&#8217;s Day.<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Sea-Man &#8211; Chris<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It all started with a misspelled word, ChatGPT added to the humor. 8 pax gathered and launched at 0530 to a classic Christmas playlist, 4 runners launched. Warmup: 20 SSH 15 Imperial Walkers 6 Abe Vigodas 20 Whirley with the clap 16 arm swirly things forward making them larger at 8 16 arm swirly things [&hellip;]<\/p>\n","protected":false},"author":603,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-22882","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sea-Man","date":"12\/19\/23","pax":"Adobe, Ziggy Stardust, Boomerang, Huckleberry, Turnover, Bruin, Drama Queen, Greenspan, Bevo, Schneider, Subfloor"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22882","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22882"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22882\/revisions"}],"predecessor-version":[{"id":22883,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22882\/revisions\/22883"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}