{"id":6353,"date":"2018-09-17T16:10:10","date_gmt":"2018-09-17T20:10:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6353"},"modified":"2018-09-17T16:10:10","modified_gmt":"2018-09-17T20:10:10","slug":"outhouse-9-17-18","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/outhouse-9-17-18\/","title":{"rendered":"Outhouse 9\/17\/18"},"content":{"rendered":"<p>Outhouse 9\/17\/18<\/p>\n<p>PAX: greenspan, starfish, palin<br \/>\nQ: Palin<\/p>\n<p>Warm-o-rama: SSH, IW, whirly, AV, FAC, RAC, sun salutations<\/p>\n<p>7-layer dip<\/p>\n<ul>\n<li>dip<\/li>\n<li>l leg<\/li>\n<li>dip<\/li>\n<li>r leg<\/li>\n<li>dip<\/li>\n<li>derkins<\/li>\n<li>dip<\/li>\n<li>irkins<\/li>\n<li>dip<\/li>\n<li>calf raises<\/li>\n<li>dip<\/li>\n<li>squats<\/li>\n<li>dip<\/li>\n<li>dip shrugs<\/li>\n<\/ul>\n<p>Core:<\/p>\n<ul>\n<li>cross county abs: 15 crunches with legs in the following positions\n<ul>\n<li>straight<\/li>\n<li>bent<\/li>\n<li>90 degrees<\/li>\n<li>Juanita style<\/li>\n<li>90 degrees<\/li>\n<li>bent<\/li>\n<li>straight<\/li>\n<\/ul>\n<\/li>\n<li>penguin crunch<\/li>\n<li>leg throws with legs hanging off end of table<\/li>\n<\/ul>\n<p>Dora \u2013 one partner stays while other two run to streetlight and back. rotate through so you run twice per round<\/p>\n<ul>\n<li>100 lunges<\/li>\n<li>200 merkins<\/li>\n<li>300 squats<\/li>\n<\/ul>\n<p>Had time for just a bit of Mary involving protractor, something starfish called, and the Root Canal<\/p>\n<p>Small but powerful group this morning, weather was very pleasant, glad everyone could make it there and home safely.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>obstacle course race opportunities 10\/27, 11\/3,and 11\/10. see Palin, huckleberry, and van gogh for more info<\/li>\n<li>YHC has Q at conspiracy Wednesday<\/li>\n<li>Skidmark and Ice Dancer need help setting out sandbags to protect their home from Yadkin river flooding.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Prayers:<\/p>\n<ul>\n<li>all those impacted by the storm and helping with repair\/recovery efforts<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Outhouse 9\/17\/18 PAX: greenspan, starfish, palin Q: Palin Warm-o-rama: SSH, IW, whirly, AV, FAC, RAC, sun salutations 7-layer dip dip l leg dip r leg dip derkins dip irkins dip calf raises dip squats dip dip shrugs Core: cross county abs: 15 crunches with legs in the following positions straight bent 90 degrees Juanita style [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-6353","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Palin","date":"9\/17\/18","pax":"PAX: greenspan, starfish, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6353","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6353"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6353\/revisions"}],"predecessor-version":[{"id":6354,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6353\/revisions\/6354"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}