{"id":24256,"date":"2024-11-20T22:10:33","date_gmt":"2024-11-21T02:10:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24256"},"modified":"2024-11-20T22:10:33","modified_gmt":"2024-11-21T02:10:33","slug":"spongebob","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/11\/spongebob\/","title":{"rendered":"SpongeBob"},"content":{"rendered":"<p><b>TIME WASTERS.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Nobody cares.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p><span style=\"font-weight: 400\">Go up the hill and back down and up the hill and back down.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\"><span style=\"text-decoration: underline\">Bottom of the Hill to Nowhere:<\/span>\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Rock Thrusters x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curls x 15<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tricep Press x 15<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Four Curves on the Hill:<\/span><\/span><\/p>\n<p><i><span style=\"font-weight: 400\">* start at 5 reps (SC) and increase by 1 each time a curve is passed<\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">T-Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bonnie Blairs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dead Bugs<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Top of the Hill to Nowhere:<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Burpees x 5<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Rinse and Repeat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The merkins got REALLY old after a while.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dead Bugs are really difficult when done correctly.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bonnie Blairs really suck.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Yes, I know it\u2019s raining.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">You\u2019re welcome.\u00a0 You can now be a paint roller for Halloween next year.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>ANNOUNCEMENTS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Loading up Christmas boxes (before Thanksgiving) at Alcatraz on Saturday<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Convergence next Thursday at TRQ<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A request has been made for a Festivus beatdown (see 12\/26\/20 or 12\/21\/22)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>PRAYERS:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Civility.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima Out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TIME WASTERS. Nobody cares. &nbsp; BEATDOWN. Go up the hill and back down and up the hill and back down. &nbsp; Bottom of the Hill to Nowhere:\u00a0 Rock Thrusters x 15 Curls x 15 Tricep Press x 15 &nbsp; Four Curves on the Hill: * start at 5 reps (SC) and increase by 1 each [&hellip;]<\/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":[112,83],"tags":[],"class_list":["post-24256","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem"],"acf":{"q":"Zima","date":"11\/20\/24","pax":"Rollback, Tweety Bird, Subfloor, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24256","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=24256"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24256\/revisions"}],"predecessor-version":[{"id":24257,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24256\/revisions\/24257"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}