{"id":6230,"date":"2018-09-08T23:09:34","date_gmt":"2018-09-09T03:09:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6230"},"modified":"2018-09-08T23:09:34","modified_gmt":"2018-09-09T03:09:34","slug":"site-q-swap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/site-q-swap\/","title":{"rendered":"Site Q Swap"},"content":{"rendered":"<p>In an effort to see other AOs on Saturday morning, Palin and I decided to swap Qs this morning.\u00a0 While he may have beat me with numbers, I surly beat him in pain.<\/p>\n<p><strong>Warm-O-Ramma<\/strong><\/p>\n<ul>\n<li>SSH x 25 IC<\/li>\n<li>Imperial Storm Troopers x 15 IC<\/li>\n<li>Abe Vigoda x 10 IC<\/li>\n<li>Copperhead Squats x 10 IC<\/li>\n<li>Hand-release Merkins x 10 IC<\/li>\n<li>Mountain Climbers x 15 IC<\/li>\n<li>Mosey to Field Hockey Field across from the Children&#8217;s Home<\/li>\n<\/ul>\n<p><strong>Flip the Tire<\/strong><\/p>\n<p>PAX lined up at one end of the field.\u00a0 First PAX called an exercise and bear crawled to a large tire, flipped the tire forward four times and ran back while the remaining PAX were executing called exercise.\u00a0 Each PAX went through four times (two down and two back).<\/p>\n<p>Mosey to hill in front of Reynolds<\/p>\n<p><strong>Feel the Burn<\/strong><\/p>\n<ul>\n<li>Calf Raises x 10 IC<\/li>\n<li>Monkey Humpers x 10 IC<\/li>\n<li>Squats x 10 IC<\/li>\n<li>Backwards Run to Fire Hydrant<\/li>\n<li>Calf Raises x 10 IC<\/li>\n<li>Monkey Humpers x 10 IC<\/li>\n<li>Squats x 10 IC<\/li>\n<li>Side Shuffle Facing Field to Reynolds Gymnasium<\/li>\n<li>\u00a0Calf Raises x 10 IC<\/li>\n<li>Monkey Humpers x 10 IC<\/li>\n<li>Squats x 10 IC<\/li>\n<li>Side Shuffle Facing Field to Parking Lot<\/li>\n<li>Partner Ladder Merkins and Plank x 10<\/li>\n<li>Partner Ladder Squats and Al Gore x 10<\/li>\n<li>Partner Ladder Low Flutter and Six Inches x 10<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>LBC x 32 IC<\/li>\n<li>Penguin Crunch x 32 IC<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<p>Climb to Remember \u2013 Tuesday, September 11 at 6:00am to 8:00am \u2013 Participants will be paying tribute to the 2,997 victims of Sept. 11 with one stair climbed for every life lost on that day. \u2013 BB&amp;T Field \u2013 499 Deacon Boulevard, Winston-Salem, NC 27105 (http:\/\/events.wfu.edu\/event\/climb_to_remember_4613#.W5SJys5Kipo)<\/p>\n<p><strong>COT<\/strong><\/p>\n<p>YHC thanked Him for the opportunity we have to make the world a better place and asked for special watch over the Sweets that will be welcoming a new baby into this world next month!<\/p>\n<p>Thanks for the opportunity to lead!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In an effort to see other AOs on Saturday morning, Palin and I decided to swap Qs this morning.\u00a0 While he may have beat me with numbers, I surly beat him in pain. Warm-O-Ramma SSH x 25 IC Imperial Storm Troopers x 15 IC Abe Vigoda x 10 IC Copperhead Squats x 10 IC Hand-release [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93,1],"tags":[],"class_list":["post-6230","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","category-uncategorized"],"acf":{"q":"Total Recall","date":"09\/08\/2018","pax":"Mutton, Buyout, Ziggy Stardust, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6230","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\/77"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6230"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6230\/revisions"}],"predecessor-version":[{"id":6232,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6230\/revisions\/6232"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}