{"id":26827,"date":"2026-05-13T17:30:52","date_gmt":"2026-05-13T21:30:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26827"},"modified":"2026-05-13T17:30:52","modified_gmt":"2026-05-13T21:30:52","slug":"lucky-131-for-a-cornerstone-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/05\/lucky-131-for-a-cornerstone-beatdown\/","title":{"rendered":"Lucky 13+1 for a Cornerstone Beatdown"},"content":{"rendered":"<p>Warm-O-Rama<\/p>\n<ul>\n<li>SSH<\/li>\n<li>Arm Twirly Things front and back<\/li>\n<li>Michael Felps<\/li>\n<li>Whirly with the clap<\/li>\n<li>Imperial Walker<\/li>\n<li>Slow mosey around the entire building back to parking lot<\/li>\n<\/ul>\n<p>The Thang<\/p>\n<p><strong>Section 1<\/strong><\/p>\n<ul>\n<li>1 Minute AMRAP of each of the following\n<ul>\n<li>Merkins<\/li>\n<li>LBCs<\/li>\n<li>Squats<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Bear Crawl down parking lot and back<\/p>\n<p><strong>Section 2<\/strong><\/p>\n<ul>\n<li>1 Minute AMRAP of the following:\n<ul>\n<li>Low Flutter<\/li>\n<li>Squat Thrust<\/li>\n<\/ul>\n<\/li>\n<li>Lunge walk back to building to use benches and wall for final exercise\n<ul>\n<li>Dips<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back to start<\/li>\n<\/ul>\n<p><strong>Section 3<\/strong><\/p>\n<ul>\n<li>1 Minute AMRAP\n<ul>\n<li>Squats<\/li>\n<li>American Hammer<\/li>\n<li>Merkins<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey around parking lot<\/p>\n<p><strong>Section 4 &#8211; Partner\/Dora<\/strong><\/p>\n<p>Choose a partner and a KB, Dumbbell (we had a variety) and do 6 minutes of Dora (partner running around parking lot) for each of the following:<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Skull Crushers<\/li>\n<li>Bent Over Rows<\/li>\n<\/ul>\n<p><strong>Time left for a few minutes of Mary<\/strong><\/p>\n<p><strong>COT &#8211;\u00a0<\/strong>Welcome former FNG &#8211; <strong>The Bull<\/strong>!\u00a0 Also, special request by formerly named After Dark for a name change &#8211; he told us that this was his old street name from his old life and not representative of the man he is working hard to become &#8211; admirable request &#8211; we explained the F3 name changes often end badly, but this was a great request &#8211; so welome newly named\u00a0<strong>Morning Glory!\u00a0\u00a0<\/strong>Several prayer requests &#8211; YHC took us out in prayer.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama SSH Arm Twirly Things front and back Michael Felps Whirly with the clap Imperial Walker Slow mosey around the entire building back to parking lot The Thang Section 1 1 Minute AMRAP of each of the following Merkins LBCs Squats Bear Crawl down parking lot and back Section 2 1 Minute AMRAP of the [&hellip;]<\/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":[210],"class_list":["post-26827","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-cornerstone-samaritan-ministries"],"acf":{"q":"Data","date":"5-13-2026","pax":"Starfish, Wooly Bugger, Levi, Hushpuppy, Bullfrog, Hollywood, Morning Glory, Cheerwine, Zookeeper, The Count, Felipe, Senor Fabuloso, FNG - The Bull"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26827","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=26827"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26827\/revisions"}],"predecessor-version":[{"id":26829,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26827\/revisions\/26829"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}