{"id":22904,"date":"2023-12-29T17:35:26","date_gmt":"2023-12-29T21:35:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22904"},"modified":"2023-12-29T17:35:26","modified_gmt":"2023-12-29T21:35:26","slug":"spicolis-discounted-lamb-chop","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/12\/spicolis-discounted-lamb-chop\/","title":{"rendered":"Spicoli’s Discounted Lamb Chop"},"content":{"rendered":"

TIME WASTERS.<\/b><\/p>\n

It\u2019s a waste of time to even include this in a backblast.<\/span><\/p>\n

 <\/p>\n

BEATDOWN.<\/b><\/p>\n

Add a round each time through the circuit.\u00a0 At the end of each circuit, run to the end of the coal pit and do 25 Mountain Climbers.<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n
7<\/span><\/td>\n360\u00b0 BURPEES<\/span><\/td>\n<\/tr>\n
14<\/span><\/td>\nIRON MIKES<\/span><\/td>\n<\/tr>\n
21<\/span><\/td>\nSIDE-TO-SIDE MERKINS<\/span><\/td>\n<\/tr>\n
28<\/span><\/td>\nHEELS TO HEAVEN<\/span><\/td>\n<\/tr>\n
35<\/span><\/td>\nKNEE SLAP JUMP SQUATS<\/span><\/td>\n<\/tr>\n
42<\/span><\/td>\nDIAMOND MERKINS<\/span><\/td>\n<\/tr>\n
49<\/span><\/td>\nBOX CUTTERS<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

DONE.<\/b><\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n

    \n
  • 12\/30: Murph at 6am, Convergence at 7am [Alcatraz]<\/span><\/li>\n
  • 1\/1: Convergence at 7am [Iron Throne]<\/span><\/li>\n
  • 1\/6: Convergence at 7am [Hanes Park]<\/span><\/li>\n<\/ul>\n

     <\/p>\n

    PRAYERS:<\/b><\/p>\n

      \n
    • Aging parents.<\/span><\/li>\n
    • Discount\u2019s mom.<\/span><\/li>\n
    • Changes in lifestyles.<\/span><\/li>\n
    • Lamb Chop\u2019s friends and family, especially the kids.<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      TIME WASTERS. It\u2019s a waste of time to even include this in a backblast.   BEATDOWN. Add a round each time through the circuit.\u00a0 At the end of each circuit, run to the end of the coal pit and do 25 Mountain Climbers.   7 360\u00b0 BURPEES 14 IRON MIKES 21 SIDE-TO-SIDE MERKINS 28 HEELS […]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,91],"tags":[],"class_list":["post-22904","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-urban-assault"],"acf":{"q":"Zima","date":"12\/29\/23","pax":"Spicoli, Discount, Lamb Chop, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22904","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22904"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22904\/revisions"}],"predecessor-version":[{"id":22907,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22904\/revisions\/22907"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}