{"id":4915,"date":"2018-05-16T10:07:20","date_gmt":"2018-05-16T14:07:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4915"},"modified":"2018-05-16T10:07:20","modified_gmt":"2018-05-16T14:07:20","slug":"humid-and-drizzle-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/humid-and-drizzle-at-mayhem\/","title":{"rendered":"Humid and Drizzle at Mayhem"},"content":{"rendered":"

Humid and Drizzle at Mayhem<\/strong><\/p>\n

Offsides as your VQ<\/p>\n

May 16, 2018<\/p>\n

Pax in attendance:<\/strong><\/p>\n

Mongoose, VanPelt, Splash, Oompa, Spamalot, Redeye, Boomerang, Balco and Bulldog<\/p>\n

 <\/p>\n

Warma Rama:<\/p>\n

Side straddle Hops \u00a0 \u00a0 \u00a0 \u00a0\u00a0 x 15<\/p>\n

Imperial Storm Troopers \u00a0\u00a0 x15<\/p>\n

Arm Circle Things Fwd\/Bckwd \u00a0 \u00a0 x 10 each directs<\/p>\n

Squats \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 x15<\/p>\n

 <\/p>\n

Mosey to playground and pair-up:<\/strong><\/p>\n

Pull-up\u00a0 x5 reps increasing x 1 each circuit<\/p>\n

Run to hill.\u00a0 Bernie Sanders up hill and jog down.\u00a0 At bottom of hill perform 5 Burpees.<\/p>\n

Return to playground.<\/p>\n

Omaha hill due to slippery conditions.\u00a0 Do 10 Burpees instead of hill.<\/p>\n

Circuit x 5<\/p>\n

 <\/p>\n

Mosey to Pavilion:<\/strong><\/p>\n

Pair-up<\/p>\n

Exercises:<\/p>\n

10 Step-ups each leg<\/p>\n

15 Dips<\/p>\n

Run to halfway point between Pavilion and Hill.\u00a0 Perform 10 Booyah Merkins<\/p>\n

Run to base of hill, Bear Craw up hill to wall and perform 10 Mike Tysons<\/p>\n

Circuit x 3<\/p>\n

Mosey back to CoT for Mary:<\/strong><\/p>\n

LBCF’s x 10 – did not go well.\u00a0 Better in theory.<\/p>\n

LBC’s x 15 reps<\/p>\n

Low flutter x 15 reps<\/p>\n

American Hammer x 15 reps<\/p>\n

Rosalita x 20 reps<\/p>\n

Box Cutter x 15 reps<\/p>\n

All wear sufficiently sweaty after work-out. Unsure if it was exercises or humidity and drizzle.<\/p>\n

Announcements:<\/strong><\/p>\n

Splash still raising money for LLS<\/p>\n

Boomerang is still engaged to the same person for 3 weeks<\/p>\n

Prayer Requests:<\/strong><\/p>\n

Prayers for the teachers heading to Raleigh<\/p>\n

 <\/p>\n

Thank you to all who put up with my mistakes and made it an enjoyable VQ for me this morning.\u00a0 Hope to improve on it each chance I get.\u00a0 Thanks for the keys Zima.<\/p>\n

Your Humbled Q,<\/p>\n

OFFSIDES<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Humid and Drizzle at Mayhem Offsides as your VQ May 16, 2018 Pax in attendance: Mongoose, VanPelt, Splash, Oompa, Spamalot, Redeye, Boomerang, Balco and Bulldog   Warma Rama: Side straddle Hops \u00a0 \u00a0 \u00a0 \u00a0\u00a0 x 15 Imperial Storm Troopers \u00a0\u00a0 x15 Arm Circle Things Fwd\/Bckwd \u00a0 \u00a0 x 10 each directs Squats \u00a0 \u00a0 […]<\/p>\n","protected":false},"author":477,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-4915","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Offsides","date":"May 16, 2018","pax":"Mongoose, VanPelt, Splash, Oompa, Spamalot, Redeye, Boomerang, Balco, Bulldog"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4915","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\/477"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4915"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4915\/revisions"}],"predecessor-version":[{"id":4917,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4915\/revisions\/4917"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4915"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4915"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4915"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}