{"id":23807,"date":"2024-07-06T11:47:11","date_gmt":"2024-07-06T15:47:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23807"},"modified":"2024-07-06T11:47:11","modified_gmt":"2024-07-06T15:47:11","slug":"deets-on-is-purgatory-converge","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/deets-on-is-purgatory-converge\/","title":{"rendered":"Deets on IS\/Purgatory Converge"},"content":{"rendered":"<p>Warmarama: SSH, Storm Troopers, Whirlies, Arm Swirlies, Hill Billies, Abes<\/p>\n<p>Track: D100O200R300A with Merkins, LBCs, and Squats. Partner Bear Crawls to that tree, and back.<\/p>\n<p>Playground Tables: 5-10-15-20 Back Lunges, Phelps, Gas Pump, and Shoulder Taps. Run, Repeato.<\/p>\n<p>Intimidator (Undertow takes over): Low Dolly x 15, Low Flutter x 15, Backwards run up to STOP sign, mosey back. Hammers, Box Cutters.<\/p>\n<p>Track Again: 2-1-1-2 Sprint Up, Backwards Run Back halfway, Sprint Up, Backwards All the Way. Repeato with 2 Burpees each Vector Change.<\/p>\n<p>Education Hill: Ladder, missing a few wrungs (rungs?). We did Jump Squats then wran up the hill and wrested, if I wremember wright we did hammers and wran back, keeping a wrunning total of eleven. Wran short on time so impleted the wrounding error wrule.<\/p>\n<p>Hot-arama: Nothing Warm about this weekend. Did not do any pull ups. Mutton Crunches, Crunchy Frogs, maybe.<\/p>\n<p>COT: Prayers for Lamb Chop&#8217;s aunt facing a difficult diagnosis. Sheldon&#8217;s father in law, in SC. Parents, Kids, Grandchildren.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SSH, Storm Troopers, Whirlies, Arm Swirlies, Hill Billies, Abes Track: D100O200R300A with Merkins, LBCs, and Squats. Partner Bear Crawls to that tree, and back. Playground Tables: 5-10-15-20 Back Lunges, Phelps, Gas Pump, and Shoulder Taps. Run, Repeato. Intimidator (Undertow takes over): Low Dolly x 15, Low Flutter x 15, Backwards run up to STOP [&hellip;]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[185,186],"class_list":["post-23807","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation","tag-mutton","tag-wobegon"],"acf":{"q":"Wobegon, Undertow","date":"7\/6\/2024","pax":"Boomerang, Parquet, Burlap, Linus, Tuna Roll, Mutton, Pony Express, Lamb Chop, D-Day, Drip, Wobegon, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23807","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23807"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23807\/revisions"}],"predecessor-version":[{"id":23808,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23807\/revisions\/23808"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}