{"id":24366,"date":"2024-12-30T08:34:36","date_gmt":"2024-12-30T12:34:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24366"},"modified":"2024-12-30T08:34:36","modified_gmt":"2024-12-30T12:34:36","slug":"urban-assault-12-27-2024","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/12\/urban-assault-12-27-2024\/","title":{"rendered":"Urban Assault 12\/27\/2024"},"content":{"rendered":"<p>Clear and cold. Pax assembled, Clock hit 5:30 and we were after it.<\/p>\n<p>WARMORAMA<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Imperial Walkers<\/li>\n<li>Stretchy Stretchy&#8217;<\/li>\n<li><\/li>\n<\/ul>\n<p>THANG<\/p>\n<p>Mosey around Baily Park and identified the four corners<\/p>\n<p>At every corner we added and exercise and increased the exercise number by one.<\/p>\n<ul>\n<li>1 Burpee<\/li>\n<li>2 Low Plank Jack<\/li>\n<li>3 Carolina Dry Docks<\/li>\n<li>4 Hand Release Merkins<\/li>\n<li>5 Rosalitas<\/li>\n<li>6 Imperial Walkers<\/li>\n<li>7 Squats<\/li>\n<li>8\u00a0 T-Rotations<\/li>\n<li>9 Mountain Climbers<\/li>\n<li>10 Alt. Shoulder Taps<\/li>\n<li>11 Situps\/WW2<\/li>\n<li>12 Overhead Claps<\/li>\n<\/ul>\n<p>So the end was 12 burpees, 24 Low plank Jacks, Etc.<\/p>\n<p>Mosey to the coal pit for suicides<\/p>\n<p>Exercsise plus two columns, adding an exercise and two columns for each round<\/p>\n<ul>\n<li>(5) merkins<\/li>\n<li>(10) Squats<\/li>\n<li>(15) Mountain Climbers<\/li>\n<li>(20) burpees &#8211; CROWD PLEASER<\/li>\n<\/ul>\n<p>MARY<\/p>\n<p>American Hammers, Penguin Crunches and Freddie Mercuries<\/p>\n<p>TIME<\/p>\n<p>Announcements<\/p>\n<p>IT IS DRIPS BIRTHDAY!!!!!<\/p>\n<p>11 Year Convergence at IS on 1\/4\/25<\/p>\n<p>Prayer Requests<\/p>\n<p>Bagpipe had a sudden loss of a friend<\/p>\n<p>Wobegon has a brother-in-law with rotator cuff injury<\/p>\n<p>Unspoken prayers &#8211; Lift them up<\/p>\n<p>&nbsp;<\/p>\n<p>All PAX were at 110%. So good it made the scattered Q look extra scattered. Good working out with you gents! Honor to lead. Thanks for the keys Spicoli<\/p>\n<p>Post Hole<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Clear and cold. Pax assembled, Clock hit 5:30 and we were after it. WARMORAMA SSH Imperial Walkers Stretchy Stretchy&#8217; THANG Mosey around Baily Park and identified the four corners At every corner we added and exercise and increased the exercise number by one. 1 Burpee 2 Low Plank Jack 3 Carolina Dry Docks 4 Hand [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-24366","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Post Hole","date":"12\/27\/2024","pax":"Rubber Ducky, Van Gogh, Lucky Charms, Lamb Chop, Bagpipe(WB), Drip(WD), Wobegon, Frank &amp; Beans, Zesty "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24366","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24366"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24366\/revisions"}],"predecessor-version":[{"id":24367,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24366\/revisions\/24367"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}