{"id":6158,"date":"2018-09-03T07:09:53","date_gmt":"2018-09-03T11:09:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6158"},"modified":"2018-09-03T07:10:37","modified_gmt":"2018-09-03T11:10:37","slug":"vi-squared","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/vi-squared\/","title":{"rendered":"VI -Squared"},"content":{"rendered":"<p>seeing we didn\u2019t get the Memo, 2 faithful men showed up in the gloom for a surprise&#8230;.no Q.<\/p>\n<p>No worries &#8230;..where two or more are gathered was more than enough.<\/p>\n<p>Warm-o-rama<\/p>\n<p>Mosey to publix<\/p>\n<p>AMRAP &#8211; with a wind sprint (jog) in between while alternating calling the exercise<\/p>\n<p>urkins, derkins, merkins, dip<\/p>\n<p>Mosey to shelter, continue the trend but jog a lap between exercises<\/p>\n<p>bench step ups, bear crawl, squats, wall sit with some t-claps, modified pull ups, and dips<\/p>\n<p>finish with 6 mins of Mary in true F3 style<\/p>\n<p>Prayer Requests<\/p>\n<p>all families with kids starting school back<\/p>\n<p>announcement:<\/p>\n<p>Request to talk up Dawg Pound this Saturday \u00a0 -Buttermaker (Bum) has Q<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>seeing we didn\u2019t get the Memo, 2 faithful men showed up in the gloom for a surprise&#8230;.no Q. No worries &#8230;..where two or more are gathered was more than enough. Warm-o-rama Mosey to publix AMRAP &#8211; with a wind sprint (jog) in between while alternating calling the exercise urkins, derkins, merkins, dip Mosey to shelter, [&hellip;]<\/p>\n","protected":false},"author":481,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,1,77],"tags":[],"class_list":["post-6158","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-uncategorized","category-village-idiocy"],"acf":{"q":"Buttermaker\/60min","date":"9\/3\/18","pax":"2"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6158","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\/481"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6158"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6158\/revisions"}],"predecessor-version":[{"id":6160,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6158\/revisions\/6160"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}