{"id":4383,"date":"2018-04-06T08:28:44","date_gmt":"2018-04-06T12:28:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4383"},"modified":"2018-04-06T08:28:44","modified_gmt":"2018-04-06T12:28:44","slug":"the-lower-case-pita-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/the-lower-case-pita-assault\/","title":{"rendered":"the lower case pita assault"},"content":{"rendered":"<p><em><strong>PITA VQ at Urban Assault<\/strong><\/em><\/p>\n<p>PAX &#8211; whirly, mumbly peg, boomerang, lima, root canal, lee, tonka, thistle, sleeper, beverly, snookie, wing dings, gelding, pita<\/p>\n<p>#urbanassault<\/p>\n<p>Warm-R-Rama \u2013 SSH, Imperial storm troopers, Abegoda, Whirly with the CLAP<\/p>\n<p>Mosey to Coblestone<\/p>\n<p>Pseudo planche merkins \u2013 15 IC; Jump Squats 20 OYO<\/p>\n<p>Mosey to tower<\/p>\n<p>Hedwig\u2019s Moaning Monkey Humpers 140!!<\/p>\n<p>Mosey under walking bridge<\/p>\n<p>Cable incline merkins \u201cCerkins\u201d 10 IC; Curls 15 IC; Bent over rows 15 IC (REPEATED it once because it was so good!)<\/p>\n<p>Mosey to parking lot<\/p>\n<p>SUMO for 60 seconds<\/p>\n<p>Mosey to bottom of 525\/Med School Hill<\/p>\n<p>Sprint for partners up the Hill<\/p>\n<p>Burpee \u2013 10 OYO &amp; American Hammers 20 OYO<\/p>\n<p>Mosey to corner<\/p>\n<p>Carolina dry docks \u2013 15 IC<\/p>\n<p>Lunge halfway to corner then\u2026<\/p>\n<p>Mosey to GOLER MANOR to say good morning to #windowlady<\/p>\n<p>Overhead claps 20 <em>whisper<\/em> IC; Arm Circles <em>whisper<\/em> 10\/10 IC<\/p>\n<p>Run away to top corner for a ONE MINUTE PLANK<\/p>\n<p>Mosey to The \u201cDORA DOME\u201d<\/p>\n<p>Partner up for DORA 1,2,3 \u2013 100 Dips, 200 SSH, 300 Squats<\/p>\n<p>Mosey to MARY<\/p>\n<p>LBC, Low Flutter, Mutton Crunch &amp; Protractor (while YHC got his phone!)<\/p>\n<p><strong>No major announcements or prayer requests.<\/strong><\/p>\n<p>Not nearly the chatter of my #flatline VQ. Had a few high-volume megaphone cadences, but for the most part a focused calm boot camp with a bunch of mosey to keep the heart rate up.<\/p>\n<p><strong>Welcome FNG Wing Dings \u2013 Thanks Beverly for bringing him out!<\/strong><\/p>\n<p><em><strong>Mumbly peg took us out in prayer.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>PITA VQ at Urban Assault PAX &#8211; whirly, mumbly peg, boomerang, lima, root canal, lee, tonka, thistle, sleeper, beverly, snookie, wing dings, gelding, pita #urbanassault Warm-R-Rama \u2013 SSH, Imperial storm troopers, Abegoda, Whirly with the CLAP Mosey to Coblestone Pseudo planche merkins \u2013 15 IC; Jump Squats 20 OYO Mosey to tower Hedwig\u2019s Moaning Monkey [&hellip;]<\/p>\n","protected":false},"author":398,"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-4383","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"PITA","date":"4\/6\/18","pax":"whirly, mumbly peg, boomerang, lima, root canal, lee, tonka, thistle, sleeper, beverly, snookie, wing dings, gelding, pita"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4383","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\/398"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4383"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4383\/revisions"}],"predecessor-version":[{"id":4385,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4383\/revisions\/4385"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}