{"id":4660,"date":"2018-04-29T09:39:16","date_gmt":"2018-04-29T13:39:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4660"},"modified":"2018-04-29T09:55:49","modified_gmt":"2018-04-29T13:55:49","slug":"bisected-blimps-with-miles-at-dawgpound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/bisected-blimps-with-miles-at-dawgpound\/","title":{"rendered":"Bisected BLIMPS with miles at #DawgPound"},"content":{"rendered":"<p>2 PAX gathered in the springtime almost-gloom of Tanglewood for yet another standard #DawgPound beatdown&#8230;<\/p>\n<p><strong>Warm-o-rama<\/strong><br \/>\nAbe Vigoda x15 IC<br \/>\nmosey to corner (park entrance)<br \/>\nSSH + Toy Soldiers x15 IC<br \/>\nmosey to shelter<\/p>\n<p><strong>Bisected BLIMPS with running<\/strong><br \/>\nStart at entrance to parking lot.<br \/>\nDo 1st half of BLIMP &#8211; x5 Burpees + x10 Lunges + x15 IST<br \/>\nRun to far corner of loop around shelter.<br \/>\nDo 2nd half of BLIMP &#8211; x20 Merkins + x25 Plank Jax + x30 Squats<br \/>\nFinish loop back to start<br \/>\nRepeat for 3 loops<\/p>\n<p><strong>Bench work<\/strong><br \/>\nDips + Irkins + Dirkins x10 IC<br \/>\nBench curls x10 OYO<\/p>\n<p><strong>Return &amp; Mary<\/strong><br \/>\nMosey back to corner at entrance<br \/>\nR &amp; L Mutton crunch x10 IC each + LF x 15 IC<br \/>\nMosey back to start<br \/>\nRosalita + Box Cutter + American Hammer x15 IC<br \/>\nLBC x25 IC<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT<\/strong><\/p>\n<ul>\n<li>F3 Expansion coming up in Colorado Springs, CO &amp; Arlington, VA<\/li>\n<li>@Starfish quickly outpaced me today; however, my MMR showed more miles than his device; the software with the highest mileage (~4.5mi) always takes precedence&#8230;<\/li>\n<li>#DawgPound had 100% attendance at #Coffeeteria; my guess is it&#8217;s the only Saturday AO that can boast that level of participation<\/li>\n<li>Very much enjoyed the time today; thanks @Starfish for making it an official F3 workout as opposed to a #SadClown<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2 PAX gathered in the springtime almost-gloom of Tanglewood for yet another standard #DawgPound beatdown&#8230; Warm-o-rama Abe Vigoda x15 IC mosey to corner (park entrance) SSH + Toy Soldiers x15 IC mosey to shelter Bisected BLIMPS with running Start at entrance to parking lot. Do 1st half of BLIMP &#8211; x5 Burpees + x10 Lunges [&hellip;]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-4660","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"04\/28\/18","pax":"Starfish (WB), Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4660","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4660"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4660\/revisions"}],"predecessor-version":[{"id":4664,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4660\/revisions\/4664"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}