{"id":26698,"date":"2026-04-15T17:22:08","date_gmt":"2026-04-15T21:22:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26698"},"modified":"2026-04-20T15:11:05","modified_gmt":"2026-04-20T19:11:05","slug":"project-cornerstone-fun-in-the-sun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/project-cornerstone-fun-in-the-sun\/","title":{"rendered":"Project Cornerstone – Fun in the Sun"},"content":{"rendered":"

17 PAX braved the 90 degree heat at Samaritan’s Ministries and Project Cornerstone (we really need to name this AO!) for some fun in the sun (and thankfully some shade).<\/p>\n

After a traditional warm-o-rama, the Thang consisted of 9 stations.\u00a0 At each station, complete 5 reps, then run the loop, then complete 10 reps, run a loop, then, 15, 20, 25 and if you make it that far, start back down the ladder.\u00a0 The stations were<\/p>\n

    \n
  1. Merkins<\/li>\n
  2. LBCs<\/li>\n
  3. Curls<\/li>\n
  4. Skull Crushers<\/li>\n
  5. Squats<\/li>\n
  6. American Hammers<\/li>\n
  7. Lunges<\/li>\n
  8. Overhead Presses<\/li>\n
  9. KB Swings<\/li>\n<\/ol>\n

    There was a lovely amount of mumble chatter, but the guys got after it the best they could.\u00a0 It was exciting to have 3 FNGs, one of whom was my brother visiting from Virginia (bet he doesn’t visit again soon) and two more of the cornerstone guys.\u00a0 It was great to see them come out and endure the heat and really get into it.\u00a0 Lots of “modify as needed” but no quitters!<\/p>\n","protected":false},"excerpt":{"rendered":"

    17 PAX braved the 90 degree heat at Samaritan’s Ministries and Project Cornerstone (we really need to name this AO!) for some fun in the sun (and thankfully some shade). After a traditional warm-o-rama, the Thang consisted of 9 stations.\u00a0 At each station, complete 5 reps, then run the loop, then complete 10 reps, run […]<\/p>\n","protected":false},"author":508,"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-26698","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Data","date":"4-15-26","pax":"Data, Palin, Drama Queen, Wooly Bugger, Burlap, Charlene, Zoo Keeper, Senor Fabuloso, FNG - Mason-Dale (aka my brother), Charlie Brown, Hush Puppy, FNG - Beethoven, Levi, Burlap, Drama Queen, The Count, Cheerwine, Felipe, FNG - Hollywood"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26698","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\/508"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26698"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26698\/revisions"}],"predecessor-version":[{"id":26710,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26698\/revisions\/26710"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}