{"id":5028,"date":"2018-05-25T10:56:13","date_gmt":"2018-05-25T14:56:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5028"},"modified":"2018-05-25T11:04:26","modified_gmt":"2018-05-25T15:04:26","slug":"super-21-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/super-21-at-urban-assault\/","title":{"rendered":"Super 21 at Urban Assault"},"content":{"rendered":"<p>Q: Wobegon<\/p>\n<p>Pax:\u00a0Singing Cowboy, Light Brigade, Litter Box, Foxy, Wrangler, TPS, Greenspan, Mutton, Total Recall, Zima, Snookie, Jar Jar, Fawker, Chisel, Screech, Root Canal, Beavo, Lucile, Drip, Cheesesteak<\/p>\n<p>Good numbers for a warm morning at Bailey Park. The tents and stage were set up for the Beers and Gears festival, but we found some space for Warm-o-rama then moseyed on out of there.<\/p>\n<ul>\n<li>Warm-O-Rama<\/li>\n<li>Side straddle hop<\/li>\n<li>Imperial Walkers<\/li>\n<li>Arm Swirly Thingees<\/li>\n<li>Whirley&#8217;s Got The Clap<\/li>\n<li>Abe Vegoda<\/li>\n<\/ul>\n<p>Mosey to Corpening Plaza (0.6 miles)<\/p>\n<p>The Thang:<\/p>\n<p>A little number called Super 21.<\/p>\n<ul>\n<li>1 merkin, 1 LBC, 1 squat<\/li>\n<li>2 merkins, 2 LBCs, 2 Squats<\/li>\n<li>&#8230;repeat up to 21 reps.<\/li>\n<li>Break at 10 and 15 to run up a lap up the stairs, around and back down.<\/li>\n<li>Victory lap when done, plank for the 6.<\/li>\n<\/ul>\n<p>Ouch. Total of 231 of each exercise.<\/p>\n<p>Mosey back to start (0.6 miles)<\/p>\n<p>Mary:<\/p>\n<ul>\n<li>Mutton crunch left and right<\/li>\n<li>Penguin crunches<\/li>\n<li>Heels to heaven<\/li>\n<li>Freddy Mercury<\/li>\n<li>Box cutter<\/li>\n<li>WW2s<\/li>\n<li>Low flutter<\/li>\n<li>Maybe one more?<\/li>\n<li>5 merkins to close it out. (Taking your merkin total to 236)<\/li>\n<\/ul>\n<p>Done!<\/p>\n<p>Annoucments:<\/p>\n<ul>\n<li>Convergence Monday, VI as normal, look for pre-blast info<\/li>\n<li>Mayhem spots are open starting in Sept, see Zima<\/li>\n<li>Purgatory Q spots open as well starting, like, now. See Total Recall.<\/li>\n<\/ul>\n<p>Prayer request:<\/p>\n<ul>\n<li>Greenspan praise for a friend whose diagnosis came back good.<\/li>\n<\/ul>\n<p>Don&#8217;t know about others but my arms are not doing much today besides hanging limply at my side. Thanks to\u00a0Geppetto for the keys, honor to lead this great group.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Q: Wobegon Pax:\u00a0Singing Cowboy, Light Brigade, Litter Box, Foxy, Wrangler, TPS, Greenspan, Mutton, Total Recall, Zima, Snookie, Jar Jar, Fawker, Chisel, Screech, Root Canal, Beavo, Lucile, Drip, Cheesesteak Good numbers for a warm morning at Bailey Park. The tents and stage were set up for the Beers and Gears festival, but we found some space [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-5028","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Wobegon","date":"5-25-2018","pax":"Singing Cowboy, Light Brigade, Litter Box, Foxy, Wrangler, TPS, Greenspan, Mutton, Total Recall, Zima, Snookie, Jar Jar, Fawker, Chisel, Screech, Root Canal, Beavo, Lucile, Drip, Cheesesteak<br \/>\r\n<br \/>\r\n<br \/>\r\n<br \/>\r\n<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5028","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5028"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5028\/revisions"}],"predecessor-version":[{"id":5031,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5028\/revisions\/5031"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}