{"id":6211,"date":"2018-09-06T07:59:01","date_gmt":"2018-09-06T11:59:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6211"},"modified":"2018-09-06T07:59:01","modified_gmt":"2018-09-06T11:59:01","slug":"idbearpees","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/idbearpees\/","title":{"rendered":"IDBearPees"},"content":{"rendered":"<p>QIC: Sour Mash<\/p>\n<p>Date: 09\/06\/2018<\/p>\n<p>PAX: Fingers, Boomerang, Buttermaker, Jiminy, Schneider, Sour Mash<\/p>\n<p>PAX Not Present: Ice Dancer<\/p>\n<p>Warm-o-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Arm Swirly Things FWD x 10 IC &#8211; Hold It<\/li>\n<li>Arm Swirly Things BKWD x 10 IC &#8211; Hold It<\/li>\n<li>Seal Claps x 10 IC &#8211; Hold It<\/li>\n<li>Overhead Claps x 10 IC<\/li>\n<li>Hillbillies x 10 IC<\/li>\n<li>Mountain Climbers x 10 IC<\/li>\n<li>Imperial Walkers x 10 IC<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>Mosey from parking lot to corner of Stadium Dr\/Hwy 158 &#8211; Lassie back for the 6 or plank for the 6<\/p>\n<ul>\n<li>Perform 1 Burpee in honor of Ice Dancer&#8217;s newborn<\/li>\n<\/ul>\n<p>Mosey down to corner of Hwy 158\/James St &#8211; Lassie back for the 6 or plank for the 6<\/p>\n<ul>\n<li>Perform 2 Burpees in honor of Ice Dancer&#8217;s existing 2.0s<\/li>\n<\/ul>\n<p>Mosey down to corner of James St\/Bingham Ave &#8211; Lassie back for the 6 or plank for the 6<\/p>\n<ul>\n<li>Perform 3 Burpees in honor of Ice Dancer&#8217;s newborn and existing 2.0s (1 + 2 = 3, right?)<\/li>\n<\/ul>\n<p>Mosey back to parking lot &#8211; Lassie back for the 6 or plank for the 6 (vertical planks acceptable)<\/p>\n<ul>\n<li>Perform 4 Burpees in honor of Ice Dancer&#8217;s three 2.0s and his wife<\/li>\n<\/ul>\n<p>Walk between school and classroom trailers to the track and partner up for&#8230;<\/p>\n<p>Bear-A 1-2-3:<\/p>\n<ul>\n<li>100 Merkins, 200 LBCs, and 300 Squats<\/li>\n<li>Partner 1 performs exercise<\/li>\n<li>Partner 2 bear crawls up small hill to edge of sidewalk and crawl bears (or other mode of choice) back down<\/li>\n<li>Flip Flop until all exercises are completed<\/li>\n<\/ul>\n<p>Walk back towards parking lot, stopping at the side of the school for&#8230;<\/p>\n<p>Wall Work:<\/p>\n<ul>\n<li>Wall Sit while performing 10 Jack Reachers OYO<\/li>\n<li>Balls to the Wall for 10 second count<\/li>\n<li>Wall Sit while perform 10 Seal Claps OYO<\/li>\n<li>Balls to the Wall for 10 second count<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Low Flutter x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>LBCs x 10 IC<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>#BBBC tomorrow launching from West Forsyth, Sassy has the Q<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>Prayers for Ice Dancer and family<\/li>\n<\/ul>\n<p>YHC took us out!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>QIC: Sour Mash Date: 09\/06\/2018 PAX: Fingers, Boomerang, Buttermaker, Jiminy, Schneider, Sour Mash PAX Not Present: Ice Dancer Warm-o-Rama: SSH x 15 IC Abe Vigoda x 10 IC Arm Swirly Things FWD x 10 IC &#8211; Hold It Arm Swirly Things BKWD x 10 IC &#8211; Hold It Seal Claps x 10 IC &#8211; Hold [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,87,116],"tags":[],"class_list":["post-6211","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"09\/06\/2018","pax":"Fingers, Boomerang, Buttermaker, Jiminy, Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6211","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6211"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6211\/revisions"}],"predecessor-version":[{"id":6213,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6211\/revisions\/6213"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}