{"id":24580,"date":"2025-02-02T21:53:00","date_gmt":"2025-02-03T01:53:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24580"},"modified":"2025-02-02T21:53:00","modified_gmt":"2025-02-03T01:53:00","slug":"leaky-faucet-and-a-drip-drip-drip-part-1","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/02\/leaky-faucet-and-a-drip-drip-drip-part-1\/","title":{"rendered":"Leaky Faucet and a Drip, Drip, Drip (Part 1)"},"content":{"rendered":"<p>Stretch<\/p>\n<p>Mosey to bus lot and take a lab around the track.<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>80 Merkins<\/strong>\n<ul class=\"wp-block-list\">\n<li>Lt. Dan\u2019s Magic Legs travel 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats (<\/strong><strong><em>no cheat\/no surrender<\/em><\/strong><strong>)<\/strong><\/li>\n<li>Lt. Dan\u2019s Magic Legs back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>80 Coupon Plank Jacks (<\/strong><strong><em>toes down &amp; up = 1<\/em><\/strong><strong>)<\/strong>\n<ul class=\"wp-block-list\">\n<li>Murder Bunny travel 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Reverse Murder Bunny back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>60 Merkins<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cusack Carry 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Cusack Carry back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>60 Coupon Plank Jacks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Lt. Dan\u2019s Magic Legs travel 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Lt. Dan\u2019s Magic Legs back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>40 Merkins<\/strong>\n<ul class=\"wp-block-list\">\n<li>Cusack Carry 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Cusack Carry back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>40 Coupon Plank Jacks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Murder Bunny travel 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Reverse Murder Bunny back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>20 Merkins<\/strong>\n<ul class=\"wp-block-list\">\n<li>Lt. Dan\u2019s Magic Legs travel 15 yards<\/li>\n<li><strong>14 Cactus Jump Squats<\/strong><\/li>\n<li>Lt. Dan\u2019s Magic Legs back to start<\/li>\n<\/ul>\n<\/li>\n<li><strong>20 Coupon Plank Jacks<\/strong><\/li>\n<\/ul>\n<p>Strong work by all in attendance. Great to see Tonka on the mend and Scrooge is a Regular now.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stretch Mosey to bus lot and take a lab around the track. 80 Merkins Lt. Dan\u2019s Magic Legs travel 15 yards 14 Cactus Jump Squats (no cheat\/no surrender) Lt. Dan\u2019s Magic Legs back to start 80 Coupon Plank Jacks (toes down &amp; up = 1) Murder Bunny travel 15 yards 14 Cactus Jump Squats Reverse [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-24580","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Drip","date":"1\/27\/25","pax":"Lucky Charms, Root, Lamb Chop, Ziggy, Rubber Ducky, Bagpipe, Scrooge, Wobegon, FrankandBeans, Tonka, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24580","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24580"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24580\/revisions"}],"predecessor-version":[{"id":24581,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24580\/revisions\/24581"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}