{"id":6797,"date":"2018-11-05T10:06:32","date_gmt":"2018-11-05T14:06:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6797"},"modified":"2018-11-05T10:06:32","modified_gmt":"2018-11-05T14:06:32","slug":"vi","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/vi\/","title":{"rendered":"VI"},"content":{"rendered":"

Pax: Sgt. Schultz, Sour Mash, Vegemite, Spicoli, Harden, Schneider<\/p>\n

Warm up:<\/p>\n

SSH in cadence x 20<\/p>\n

Copperhead squats in cadence x 20<\/p>\n

ISS in cadence x 20<\/p>\n

Arm swirly things in cadence x 10 forward hold<\/p>\n

Arm swirly things in cadence x 10 backwards hold<\/p>\n

Overhead claps in cadence x 10 recover<\/p>\n

Whirly with a clap in cadence x 15<\/p>\n

Abe vigoda\u2019s in cadence x 10 (Spicoli arrived on time at this point)<\/p>\n

The Thing:<\/p>\n

Mosey to upper shelter with cardboard in hand to reveal the plan.<\/p>\n

Spin the dial and perform exercise and number that the arrows stop on.<\/p>\n

Mary:<\/p>\n

Freddy mercs<\/p>\n

Partner leg push down<\/p>\n

Peter parker<\/p>\n

Parker peter<\/p>\n

Mutton crunches L and R<\/p>\n

Mosey back to parking lot to circle up.<\/p>\n

Announcements:<\/p>\n

Dec. 15th<\/span> F3\/FIA Christmas party and F3 5 year early celebration at Brookberry Farm Clubhouse 6-10<\/p>\n

watch twitter for more info.<\/p>\n

Schultz has the Q at Flat line tomorrow.<\/p>\n

Schultz and Harden switch dates for TheD<\/a>istillery.<\/p>\n

Mistletoe 5k F3 team lead by Palin, check with him if interested in running.<\/p>\n

Wobegon\u2019s work is sponsoring a 5k in Dec. Check with him if interested.<\/p>\n

YHC is running the Early Bird 5k in Lexington NC on Thanksgiving morning along with some of the F3 Lexington guys. Follow the link if interested. \u00a0http:\/\/earlybird5k.com\/<\/p>\n

YHC took us out.<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Pax: Sgt. Schultz, Sour Mash, Vegemite, Spicoli, Harden, Schneider Warm up: SSH in cadence x 20 Copperhead squats in cadence x 20 ISS in cadence x 20 Arm swirly things in cadence x 10 forward hold Arm swirly things in cadence x 10 backwards hold Overhead claps in cadence x 10 recover Whirly with a […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,77,116],"tags":[],"class_list":["post-6797","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Schneider ","date":"11-5-18","pax":"Pax: Sgt. Schultz, Sour Mash, Vegemite, Spicoli, Harden, Schneider"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6797","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6797"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6797\/revisions"}],"predecessor-version":[{"id":6799,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6797\/revisions\/6799"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}