{"id":23866,"date":"2024-07-22T17:45:28","date_gmt":"2024-07-22T21:45:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23866"},"modified":"2024-07-22T17:45:28","modified_gmt":"2024-07-22T21:45:28","slug":"3s","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/3s\/","title":{"rendered":"3S"},"content":{"rendered":"<p>Cruiser asked at Alcatraz for a Q on Monday. When YHC got home, I thought I could do that. Thought of a simple plan. Then saw weather report, chance of rain. Okay, have Tabata back up plan. It did rain briefly but felt really good. Lots of good mumble chatter: sinking islands, upcoming election, etc.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>Mission Statement \/ 5 Core Principles<\/p>\n<p>Normal time wasters<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>Mosey to back field and pull up bars. Simple four corners workout, each round increases:<\/p>\n<ul>\n<li>Pull ups x1,2,etc<\/li>\n<li>Merkins x2,4,etc<\/li>\n<li>Squats x3,6,etc<\/li>\n<li>LBCs x4,8,etc<\/li>\n<\/ul>\n<p>We completed 5 rounds. Then mosey to tables for some 7 layer dips, may have missed a layer. Mosey back to start.<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>Various round robin including Ring of Fire x4.<\/p>\n<p><strong>CoT<\/strong><\/p>\n<p>Aging parents<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cruiser asked at Alcatraz for a Q on Monday. When YHC got home, I thought I could do that. Thought of a simple plan. Then saw weather report, chance of rain. Okay, have Tabata back up plan. It did rain briefly but felt really good. Lots of good mumble chatter: sinking islands, upcoming election, etc. [&hellip;]<\/p>\n","protected":false},"author":609,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-23866","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Subfloor","date":"7\/22\/2024","pax":"Superfly (WD), Sea-Man (WB), Subfloor (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23866","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\/609"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23866"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23866\/revisions"}],"predecessor-version":[{"id":23870,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23866\/revisions\/23870"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}