{"id":5295,"date":"2018-06-18T07:56:27","date_gmt":"2018-06-18T11:56:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5295"},"modified":"2018-06-18T07:56:27","modified_gmt":"2018-06-18T11:56:27","slug":"goooooooooooooaaaaaaaaaaaalllllllllll","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/goooooooooooooaaaaaaaaaaaalllllllllll\/","title":{"rendered":"GOOOOOOOOOOOOOAAAAAAAAAAAALLLLLLLLLLL!!!!!!!!!!"},"content":{"rendered":"<p><u>Warm-up<\/u><\/p>\n<ul>\n<li>Brief discussion: legs and abs are the focus as well as endurance and speed<\/li>\n<li>Cat\/cow- then transition to various core with alternating arms<\/li>\n<li>Werewolf- Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion. Pita does a fine howl.<\/li>\n<\/ul>\n<p><u>Shelter<\/u><\/p>\n<p>Bench step-ups 20 each leg OYO<\/p>\n<p>Split squat with on leg on bench IC<\/p>\n<p>Wall sits some with one leg up<\/p>\n<p>Handstand<\/p>\n<p>Donkey kicks 10 oyo<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2 Man Dora<\/strong>&#8211; in the sand with suicides<\/p>\n<p>100 jump squats, 100 lateral lunge each leg, 100 flutter kicks<\/p>\n<p>&nbsp;<\/p>\n<p>2 man Dora swings<\/p>\n<p>100 trx merkins &amp; fast feet<\/p>\n<p>Calf raises<\/p>\n<p>&nbsp;<\/p>\n<p>Mary:<\/p>\n<p>1min plank on elbows<\/p>\n<p>Star plank<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/prayer requests:<\/p>\n<p>Hedwig Happy Birthday, F3 Winston Gear on Website, Pilot to Hanging rock October 13<sup>th<\/sup>. Q\u2019s needed #Outhouse, Greenspan has VQ on June 25<sup>th<\/sup> Outhouse, Hanes Park Q\u2019s except Redline now meeting at Brunson Elementary.<\/p>\n<p>Prayer requests for a friend recently diagnosed with breast cancer.<\/p>\n<p>Please use the following links to share with your loved ones about performing self-exams<\/p>\n<p><a href=\"http:\/\/www.nationalbreastcancer.org\/breast-self-exam\">http:\/\/www.nationalbreastcancer.org\/breast-self-exam<\/a><\/p>\n<p><a href=\"http:\/\/www.testicularcancersociety.org\/testicular-self-exam.html\">http:\/\/www.testicularcancersociety.org\/testicular-self-exam.html<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Meditation: In the spirit of the World Cup starting, the gathering of community to come together to celebrate culture and to celebrate the differences in people: rich\/poor, sick\/well. All can celebrate our diversity as a human race and the spirit of F3 is exactly this, celebrating diversity and community.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Brief discussion: legs and abs are the focus as well as endurance and speed Cat\/cow- then transition to various core with alternating arms Werewolf- Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion. Pita does [&hellip;]<\/p>\n","protected":false},"author":476,"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-5295","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Outhouse","date":"6\/18\/18","pax":"Stats, Shingles, Pita, Hedwig, Ziggy Stardust, Cherry Tree (FNG) ToeTag, Greenspan, Gepetto, Rust bucket, Red-eye Cheesesteak (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5295","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\/476"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5295"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5295\/revisions"}],"predecessor-version":[{"id":5296,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5295\/revisions\/5296"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}