{"id":5055,"date":"2018-05-28T10:12:57","date_gmt":"2018-05-28T14:12:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5055"},"modified":"2018-05-28T10:12:57","modified_gmt":"2018-05-28T14:12:57","slug":"inkspot-and-wobegons-excellent-adventure","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/inkspot-and-wobegons-excellent-adventure\/","title":{"rendered":"Inkspot and Wobegon&#8217;s Excellent Adventure"},"content":{"rendered":"<p>While small in numbers two members of the Dash Pax started Memorial Day with some hard work.<\/p>\n<p>Warm-o-Rama was standard with the side straddle hops, Walkers, Abes, you know&#8230;.<\/p>\n<p>Mosey to the track for The Thang:<\/p>\n<p>The Gross..with running.<\/p>\n<p>12 each of the following, then a lap around the track:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Penguin Crunch<\/li>\n<li>Squats<\/li>\n<li>Diamond Merkins<\/li>\n<\/ul>\n<p>12 of these, then a lap:<\/p>\n<ul>\n<li>WW2<\/li>\n<li>LL Lunge<\/li>\n<li>RL Lunge<\/li>\n<li>Merkins<\/li>\n<\/ul>\n<p>12 of THESE&#8230;then&#8230;a lap.<\/p>\n<ul>\n<li>Monkey Humpers<\/li>\n<li>Heels to Heaven<\/li>\n<li>Peter Parker<\/li>\n<li>Burpees<\/li>\n<\/ul>\n<p>A total of 144 exercises and 1 mile of running.<\/p>\n<p>We mosey halfway around the track to a bench for the following:<\/p>\n<ul>\n<li>15 dips<\/li>\n<li>15 Right left step ups<\/li>\n<li>15 Dirkins<\/li>\n<li>15 Left leg step ups<\/li>\n<\/ul>\n<p>Lap back to start, 15 squats, back to bench for repeat-O.<\/p>\n<p>Mosey to start of track for partner relay. One does exercise while other runs 1\/3 of track:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Penguin crunch<\/li>\n<li>Squats<\/li>\n<\/ul>\n<p>Mosey back to parking lot for Mary:<\/p>\n<ul>\n<li>Mutton left and right<\/li>\n<li>Freddy Mercury<\/li>\n<li>LBC<\/li>\n<li>Low Dolly<\/li>\n<li>Low flutter<\/li>\n<li>Superman\/Banana<\/li>\n<li>5 merkins to close it out.<\/li>\n<\/ul>\n<p>Done. Glad to have Inkspot back after a two week trip. No real announcements or concerns, YHC took us out. Nice workout, muggy weather. Pleasure and honor was mine.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>While small in numbers two members of the Dash Pax started Memorial Day with some hard work. Warm-o-Rama was standard with the side straddle hops, Walkers, Abes, you know&#8230;. Mosey to the track for The Thang: The Gross..with running. 12 each of the following, then a lap around the track: Burpees Penguin Crunch Squats Diamond [&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":[112,77],"tags":[],"class_list":["post-5055","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy"],"acf":{"q":"Wobegon","date":"5-28-2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5055","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=5055"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5055\/revisions"}],"predecessor-version":[{"id":5056,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5055\/revisions\/5056"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5055"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5055"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}