{"id":5935,"date":"2018-08-11T14:01:02","date_gmt":"2018-08-11T18:01:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5935"},"modified":"2018-08-11T14:01:02","modified_gmt":"2018-08-11T18:01:02","slug":"yo-adrian-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/yo-adrian-urban-assault\/","title":{"rendered":"Yo Adrian!!!  @ Urban Assault"},"content":{"rendered":"<p>Attendees: Ink Spot, Gelding, Chistle, Zima, Thistle, Litter Box, Snooky, Cheese Steak, Burns, Root Canal, Shake Weight, Greenspan, Light Bright, Starfish, Kenny Loggins (from Raleigh), Van Gogh, and Bevo<\/p>\n<p>17!!!!\u00a0 Wow is all I could say to this turnout.<\/p>\n<p>On this fine Friday, we ate lightening and craped thunder all to the theme music of Rocky!!\u00a0 (mostly Rocky 4)<\/p>\n<ul>\n<li>Warm-A-Rama<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Partner Workout (Each Partner)\n<ul>\n<li>10 Dips<\/li>\n<li>15 Leg Throws<\/li>\n<li>5 Burpees<\/li>\n<li>Repeat 4x<\/li>\n<\/ul>\n<\/li>\n<li>Partner Wheelbarrow or Bear Crawl 50 yards<\/li>\n<li>Up the Hill\n<ul>\n<li>Sprint Up Hill about 200yards (turning around for last 40ish)<\/li>\n<li>Seal Claps walking back to the start<\/li>\n<li>10 Negative Merkins (in cadence)<\/li>\n<li>Repeat 3x<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back up that same hill (Or challenge yourself with one more sprint)<\/li>\n<li>Mosey back to base<\/li>\n<li>ABS, ABS, ABS and MORE ABS\n<ul>\n<li>50 Low Flutter<\/li>\n<li>50 Freddy Mercury<\/li>\n<li>30 Sec Planks (2x)<\/li>\n<li>50 American Hammer<\/li>\n<li>25 Box Cutters<\/li>\n<li>The Alphabet<\/li>\n<li>50 Penguin Crunches<\/li>\n<li>I think I am forgetting one&#8230;<\/li>\n<\/ul>\n<\/li>\n<li>Cool Down with Hip Flexor Stretch\n<ul>\n<li>Cheesesteaks Repertoire<\/li>\n<li>12 Dive Bombers<\/li>\n<li>Mosey for about an 800 meter run (some did more of a Jail Break)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Thanks to all of you guys pushing yourselves and making this a fun workout!<\/p>\n<p>Comments: Obstacle Courses coming up (talk to Van Gogh, Palin or Huckleberry)<\/p>\n<p>Prayers: Hoser&#8217;s Family<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Attendees: Ink Spot, Gelding, Chistle, Zima, Thistle, Litter Box, Snooky, Cheese Steak, Burns, Root Canal, Shake Weight, Greenspan, Light Bright, Starfish, Kenny Loggins (from Raleigh), Van Gogh, and Bevo 17!!!!\u00a0 Wow is all I could say to this turnout. On this fine Friday, we ate lightening and craped thunder all to the theme music of [&hellip;]<\/p>\n","protected":false},"author":241,"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-5935","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo","date":"08\/10\/2018","pax":"Ink Spot, Gelding, Chistle, Zima, Thistle, Litter Box, Snooky, Cheese Steak, Burns, Root Canal, Shake Weight, Greenspan, Light Bright, Starfish, Kenny Loggins (from Raleigh), Van Gogh, and Bevo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5935","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5935"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5935\/revisions"}],"predecessor-version":[{"id":5936,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5935\/revisions\/5936"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}