{"id":26932,"date":"2026-06-09T14:00:51","date_gmt":"2026-06-09T18:00:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26932"},"modified":"2026-06-09T14:00:51","modified_gmt":"2026-06-09T18:00:51","slug":"a-quaint-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/06\/a-quaint-3\/","title":{"rendered":"A Quaint 3"},"content":{"rendered":"<p>Let&#8217;s keep it simple.<\/p>\n<p>Spicoli Lap<\/p>\n<p>Parking Deck<\/p>\n<p>10,9,8,7,6,5,4,3,2,1 pull ups with 2 burpees in between.<\/p>\n<p>Mosey to Merschel Park<\/p>\n<p>5 burpees corner 1, 5 burps, 10 HR merkins corner 2, 5 burps, 10 HR, 15 ratchet squats corner 3, 5 burps, 10 HR, 15 ratchet, 20 WWII corner 4. Mosey to top of park, 7 layers of drip with step ups, squats, box jumps, lunges, side squats.<\/p>\n<p>Mosey back down to corner 1 for 5 ,10, 15, 20. Corner 2 drop the burpees, Corner 3 drop the HR, corner 4 drop the ratchet.<\/p>\n<p>Mosey to top for 10 Irkins, Merkins, Dirkins.<\/p>\n<p>Back to start for Mary.<\/p>\n<p>15 Mutton Crunch. 15 LBC. Hold 6 inches. Time<\/p>\n<p>&nbsp;<\/p>\n<p>It was a great morning. The MC was nice. That is all.<\/p>\n<p>&nbsp;<\/p>\n<p>LC<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s keep it simple. Spicoli Lap Parking Deck 10,9,8,7,6,5,4,3,2,1 pull ups with 2 burpees in between. Mosey to Merschel Park 5 burpees corner 1, 5 burps, 10 HR merkins corner 2, 5 burps, 10 HR, 15 ratchet squats corner 3, 5 burps, 10 HR, 15 ratchet, 20 WWII corner 4. Mosey to top of park, [&hellip;]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-26932","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Lamb Chop","date":"6\/9\/2026","pax":"Star Fish, Spicoli, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26932","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26932"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26932\/revisions"}],"predecessor-version":[{"id":26933,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26932\/revisions\/26933"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}