{"id":2464,"date":"2017-09-12T15:59:37","date_gmt":"2017-09-12T19:59:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2464"},"modified":"2017-09-12T15:59:37","modified_gmt":"2017-09-12T19:59:37","slug":"catuion","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/catuion\/","title":{"rendered":"“CATUION”"},"content":{"rendered":"

\"\"<\/p>\n

11 Pax assembled on Monday 9\/11 to pay their respects under the flagpole at V.I.<\/p>\n

 <\/p>\n

EC: ( Palin, Sourmash, Jiminey, Geppetto)
\nJungle Gym and Laps<\/p>\n

WARMARAMA:<\/p>\n

Mozy to corner of front track
\nFour Corner Warm Up
\n1. SSH x 20 IC
\n2. Hill Billy x 20 IC
\n3. Hamstring stretch
\n4. Quad stretch<\/p>\n

Moment of Silence for those effected by 911<\/p>\n

THA THANG:<\/p>\n

Partner up for
\n100 4x4s (burpee with 4 Merkins and 4 mtn climbers)\u00a0-Omaha’ed to 50 cuz YHC is insane
\n200 monkey humpers
\n300 Freddy Mercury<\/p>\n

One partner runs along grass to entrance and back while other performs exercises<\/p>\n

Circle Burp
\nPax circle up and perform burpees domino style from plank position.<\/p>\n

mozy back to base<\/p>\n

MARY<\/p>\n

american hammers<\/p>\n

protractor (with some difficult math thrown in for a quick mental workout)<\/p>\n

COT\/Moleskin<\/p>\n

 <\/p>\n

Stay tuned for a Climb for Courage style event hosted by F3 WS in the near future.<\/p>\n

Shovel Flag party coming soon (date\/location TBD)<\/p>\n

prayers for all those lost in 911 and especially for their families.<\/p>\n

prayers for all first responders that risk their lives to make America great every day, and their families that accept the risk of losing a loved one.<\/p>\n

Strong work on picking up the Six and encouraging each other through those 4x4s and monkey humpers men!<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

11 Pax assembled on Monday 9\/11 to pay their respects under the flagpole at V.I.   EC: ( Palin, Sourmash, Jiminey, Geppetto) Jungle Gym and Laps WARMARAMA: Mozy to corner of front track Four Corner Warm Up 1. SSH x 20 IC 2. Hill Billy x 20 IC 3. Hamstring stretch 4. Quad stretch Moment […]<\/p>\n","protected":false},"author":383,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2464","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Geppetto","date":"9\/11","pax":"Sourmash
\r\nPalin
\r\nJiminey
\r\nSpamalot
\r\nSpicoli
\r\nPuddle
\r\nCannoli
\r\nFingers
\r\nSassy
\r\nDouble Check"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2464","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\/383"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2464"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2464\/revisions"}],"predecessor-version":[{"id":2467,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2464\/revisions\/2467"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}