{"id":5652,"date":"2018-07-18T07:29:16","date_gmt":"2018-07-18T11:29:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5652"},"modified":"2018-07-18T07:29:16","modified_gmt":"2018-07-18T11:29:16","slug":"circuit-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/circuit-mayhem\/","title":{"rendered":"Circuit @ Mayhem"},"content":{"rendered":"<p><u>Warm-up<\/u><\/p>\n<ul>\n<li>Warm up mosey to the park<\/li>\n<li>Yoga warm up (Up-dog, Down-dog, plank)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><u>Boulder field Hops-leg work<\/u><\/p>\n<p>Alternating box jumps and vaults over higher boulders- the entire length then return<\/p>\n<p>&nbsp;<\/p>\n<p><u>Playground Circuit 1min each 30 sec transitions<\/u><\/p>\n<p>#1 Tree stump circle- step ups\/ box jumps (starting at smallest stump and moving to largest) repeat till time elapses<\/p>\n<p>#2 Balance beam core- merkin walk laterally the length with feet on the log and hands on ground- to the end and back, repeat till time elapses<\/p>\n<p># 3 Pick-up sticks- Feet on foot rests, arms holding logs perform inverted pull ups, repeat till time elapses<\/p>\n<p># 4 Crabby Bear- Crab walk up steps- bear crawl down, repeat till time elapses<\/p>\n<p># 5 TRX saw- placing hands on swing slowly walk swing out using your core to stabilize- move back and forth (like a saw), + bonus for lateral movements, repeat till time elapses<\/p>\n<p>&nbsp;<\/p>\n<p>Fast feet IC<\/p>\n<p>SSH IC<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>Mary:<\/p>\n<p>Plank, side plank, reverse plank,<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/prayer requests: Beat the heat this weekend (thistle looking for volunteers), Schmedfest Aug 25<sup>th<\/sup>. WiseMan brewing (Tuesdays in Aug proceeds go to Crisis Control)<\/p>\n<p>&nbsp;<\/p>\n<p>Meditation:<\/p>\n<p>Mindful Breathing: Mini mindful breathing technique, silent prayer can be spoken to oneself.<\/p>\n<p>Breathing in, I am aware I am breathing in (feel the cool air pass through the nostrils, feel chest expand, feeling energized)<\/p>\n<p>Breathing out, I am aware I am breathing out (feel warm air pass through nostrils, feel chest contract, feeling relaxed)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Warm up mosey to the park Yoga warm up (Up-dog, Down-dog, plank) &nbsp; Boulder field Hops-leg work Alternating box jumps and vaults over higher boulders- the entire length then return &nbsp; Playground Circuit 1min each 30 sec transitions #1 Tree stump circle- step ups\/ box jumps (starting at smallest stump and moving to largest) [&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":[83],"tags":[],"class_list":["post-5652","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":"Cheesesteak","date":"7.18.18","pax":"Redeye, Lemming, Zima, Flybye, Offsides, Spam-a-lot, Squeezeplay, splash, inkspot, Prospector, Bulldog, Mongoose, Cheesesteak (Q)<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5652","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=5652"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5652\/revisions"}],"predecessor-version":[{"id":5653,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5652\/revisions\/5653"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}