{"id":6012,"date":"2018-08-17T12:20:20","date_gmt":"2018-08-17T16:20:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6012"},"modified":"2018-08-17T12:20:20","modified_gmt":"2018-08-17T16:20:20","slug":"urban-assault-for-8-17-fun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/urban-assault-for-8-17-fun\/","title":{"rendered":"Urban Assault for 8\/17. Fun!"},"content":{"rendered":"<p>Pax:\u00a0Swipe (WB), Cheesesteak, Thistle (WD), Roosevelt, Fawker, Greenspan, Chisel, Birdhole (WD), Turnover, TPS, Tubbs, Bevo, Bulldog, Wobegon (QIC)<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Warm:<\/span><\/p>\n<p><span style=\"font-weight: 400\">SSH<\/span> <span style=\"font-weight: 400\">20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Imperial<\/span> <span style=\"font-weight: 400\">20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Arm swirly forward<\/span> <span style=\"font-weight: 400\">20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Arm swirly back<\/span> <span style=\"font-weight: 400\">20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Overhead clap<\/span> <span style=\"font-weight: 400\">20<\/span><\/p>\n<p><span style=\"font-weight: 400\">Abe<\/span> <span style=\"font-weight: 400\">15<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey to Corpening Plaza (.5 mile)<\/span><\/p>\n<p><span style=\"font-weight: 400\">The thang:<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pax will do:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">9<\/span> <span style=\"font-weight: 400\">Burpees<\/span><\/li>\n<li><span style=\"font-weight: 400\">9<\/span> <span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">9<\/span> <span style=\"font-weight: 400\">LBCs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">&#8230;then take a lap around bottom level of the plaza.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Then:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">8<\/span> <span style=\"font-weight: 400\">Burpees<\/span><\/li>\n<li><span style=\"font-weight: 400\">8<\/span> <span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">8<\/span> <span style=\"font-weight: 400\">LBCs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Repeat on down to 1 rep of each. Plank for 6.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Mosey back: at each intersection stop for 10 merkins, 10 Freddy Mercs and 10 SSH. Did not keep close count but believe it was 7 stops for a total count of:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">45 burpees<\/span><\/li>\n<li><span style=\"font-weight: 400\">45 Squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">45 LBCs<\/span><\/li>\n<li><span style=\"font-weight: 400\">70 merkins<\/span><\/li>\n<li><span style=\"font-weight: 400\">70 Freddy Mercurys<\/span><\/li>\n<li><span style=\"font-weight: 400\">70 Side Straddle Hops<\/span><\/li>\n<li><span style=\"font-weight: 400\">Just over 1 mile mosey<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mary:<\/span><\/p>\n<p><span style=\"font-weight: 400\">(Bit of a blur but this is close to accurate)<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Mutton Crunch Left<\/span> <span style=\"font-weight: 400\">20<\/span><\/li>\n<li><span style=\"font-weight: 400\">Mutton Crunch Right<\/span> <span style=\"font-weight: 400\">20<\/span><\/li>\n<li><span style=\"font-weight: 400\">Heels to Heaven<\/span> <span style=\"font-weight: 400\">20<\/span><\/li>\n<li><span style=\"font-weight: 400\">LBCs<\/span> <span style=\"font-weight: 400\">20<\/span><\/li>\n<li><span style=\"font-weight: 400\">Superman\/Banana for<\/span>\u00a0a<span style=\"font-weight: 400\">round 2 minutes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">DONE.<\/span><\/p>\n<p>Lots of MC and strong work. Always enjoy UA.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Info on Smeadfest convergence next Saturday coming soon. F3, Fia, kids, beer&#8230;all kinds of stuff. Stay tuned.<\/li>\n<li>YHC is on the Q again tomorrow for Impossible Situation. Deja Vu expected if you posted today.<\/li>\n<li>Greenspan is the new site Q for The Outhouse. Qs needed, see him. Way to step up, Greenspan.<\/li>\n<\/ul>\n<p>Prayer Request: none spoken aloud.<\/p>\n<p>YHC took us out.<\/p>\n<p>Always an honor and thanks to Gepetto for the keys.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pax:\u00a0Swipe (WB), Cheesesteak, Thistle (WD), Roosevelt, Fawker, Greenspan, Chisel, Birdhole (WD), Turnover, TPS, Tubbs, Bevo, Bulldog, Wobegon (QIC) &nbsp; Warm: SSH 20 Imperial 20 Arm swirly forward 20 Arm swirly back 20 Overhead clap 20 Abe 15 Mosey to Corpening Plaza (.5 mile) The thang: Pax will do: 9 Burpees 9 Squats 9 LBCs &#8230;then [&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-6012","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Wobegon","date":"8-17-2018","pax":"Swipe (WB), Cheesesteak, Thistle (WD), Roosevelt, Fawker, Greenspan, Chisel, Birdhole (WD), Turnover, TPS, Tubbs, Bevo, Bulldog, Wobegon (QIC)<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6012","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=6012"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6012\/revisions"}],"predecessor-version":[{"id":6013,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6012\/revisions\/6013"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}