{"id":25644,"date":"2025-08-24T16:19:54","date_gmt":"2025-08-24T20:19:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25644"},"modified":"2025-08-24T16:19:54","modified_gmt":"2025-08-24T20:19:54","slug":"high-life-on-a-tuesday-night","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/high-life-on-a-tuesday-night\/","title":{"rendered":"High Life On a Tuesday Night"},"content":{"rendered":"<p>WARMARAMA<\/p>\n<p>PARKING LOT:<\/p>\n<pre style=\"text-align: left\">10 SSH IC\r\n20 Whirleys\r\n7 Abe Vigodas slow IC\r\n10 merkins slowly\r\n1 min of easy stretching\r\nMozey to Moore Elementary<\/pre>\n<p>THE THANG:<\/p>\n<p>Worked the legs first &#8211; paired up to do laps on the small elementary track.\u00a0 1st guy starts jogging, second guy does 3 burpees then runs down the first guy and so on and so forth until everyone has done 5 sets of burpees (15 total according to Frosty).\u00a0 First group to finish wins a wall sit until the second group finished.<\/p>\n<p>Next up:\u00a0 Ladder &#8211; 9 steps ups (both legs) to 1 squat, then 8 to 2 and so on and so forth.<\/p>\n<p>Mosey down to the retirement work out area IYKYK.\u00a0 OOPs!\u00a0 Several Small humans playing in retirement work out area, so decided to punt.<br \/>\nAMRAP for 10ish minutes doing 10 merkins, 20 dips on a bench, lung walk to bathrooms and 10 mike tysons.<\/p>\n<p>Back to the parking lot for 2-ish mins of Mary<\/p>\n<pre>20 LBCs IC\r\n20 Leg flutters<\/pre>\n<p>an attempt at a plank with no time on the clock and some criticism of the Q&#8217;s time management.<\/p>\n<p>Most of the discussion was around medical school and some Wake Forest football\/Duke Quarterbacks that Brown Bag attended school with.\u00a0 There was some criticism of the Q for spending too much time trying to get the music going and not enough time working out.\u00a0 The music was mostly an epic fail, but a good time was still had by all.<\/p>\n<p>ANNOUNCEMENTS<\/p>\n<ul>\n<li>\u00a05 hours left to get a shirt ordered<\/li>\n<li>happy hour and a half location TBD<\/li>\n<\/ul>\n<p>PRAYERS<br \/>\nKids in school<\/p>\n<p>It was an honor to lead!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMARAMA PARKING LOT: 10 SSH IC 20 Whirleys 7 Abe Vigodas slow IC 10 merkins slowly 1 min of easy stretching Mozey to Moore Elementary THE THANG: Worked the legs first &#8211; paired up to do laps on the small elementary track.\u00a0 1st guy starts jogging, second guy does 3 burpees then runs down the [&hellip;]<\/p>\n","protected":false},"author":683,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,184],"tags":[127,102,129,103,117],"class_list":["post-25644","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-highlife","tag-f3wefoco","tag-f3winstonsalem","tag-backblast","tag-f3winstonsalem-slack-com","tag-winston-salem"],"acf":{"q":"Hotdish","date":"8\/19\/2025","pax":"Brown Bag, Frostbite, Rose"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25644","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\/683"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25644"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25644\/revisions"}],"predecessor-version":[{"id":25645,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25644\/revisions\/25645"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25644"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25644"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25644"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}