{"id":6937,"date":"2018-11-17T20:20:51","date_gmt":"2018-11-18T00:20:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6937"},"modified":"2018-11-17T20:20:51","modified_gmt":"2018-11-18T00:20:51","slug":"rocks-can-bring-down-blimps","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/rocks-can-bring-down-blimps\/","title":{"rendered":"Rocks Can Bring Down BLIMPS"},"content":{"rendered":"
PAX: Goofy, Green Acres, Boomerang, Spamalot, Deductible, D-Day, Burlap, Plunger, Resistor, Bluto, Zuckerberg, Drip, Undertow, Parkay, Bulldog<\/div>\n
<\/div>\n
Warm-o-Rama<\/div>\n

SSH<\/p>\n

IST<\/p>\n

Arm Swirly Things<\/div>\n
5 Burpees OYO (in response to Spamalot’s MC)<\/div>\n
Whirly w the Clap<\/div>\n
Merkins<\/div>\n
<\/div>\n
Mosey to Lido Deck<\/div>\n
<\/div>\n
Box jumps x 15<\/div>\n
Dips x 15<\/div>\n
Step-ups 10 each leg<\/div>\n
Derkins x 15<\/div>\n
Leg pulses x 10 each leg<\/div>\n
Repeato<\/div>\n
<\/div>\n
Mosey to rockpile to pick up a regular rock and a large rock<\/div>\n
<\/div>\n
Curls x 15<\/div>\n
Overhead press x 15<\/div>\n
Bent over row x 15<\/div>\n
Skull crushers x 15<\/div>\n
Bench press with large rock x 15<\/div>\n
Repeato<\/div>\n
<\/div>\n
Mosey to field with regular rock (bc why not?)<\/div>\n
<\/div>\n
BLIMPS ladder carrying rock the whole time except during exercises<\/div>\n
Run to 1st corner – 5 burpees<\/div>\n
Run to next\u00a0 – 5 Burpees, 10 lunges each leg<\/div>\n
Run to next – 5B, 10L, 15 IST<\/div>\n
Run to next – 5\/10\/15 20 merkins<\/div>\n
Run to next – 5\/10\/15\/20 25 plank jacks<\/div>\n
Run to next – 5\/10\/15\/20\/25 30 squats with the rock.<\/div>\n
<\/div>\n
Return the rock and mosey to the wall<\/div>\n
<\/div>\n
3 man grinders (2 rotations)<\/div>\n
Peoples chair with Jack Reachers \/ WWII sit ups<\/div>\n
MIke Tysons \/ LBC<\/div>\n
<\/div>\n
Mosey back to lot for 35 low flutters<\/div>\n
<\/div>\n
FIN<\/div>\n
<\/div>\n
Announcements<\/div>\n
1. TG Day convergence at Hanes Park 7am<\/div>\n
2. FIA\/F3 Christmas party Dec 15 – see twitter<\/div>\n
<\/div>\n
Prayer Requests<\/div>\n
1. California wild fires<\/div>\n
2. Keith Vest (Boo Boo’s BIL) beginning cancer tx<\/div>\n
<\/div>\n
<\/div>\n
<\/div>\n","protected":false},"excerpt":{"rendered":"

PAX: Goofy, Green Acres, Boomerang, Spamalot, Deductible, D-Day, Burlap, Plunger, Resistor, Bluto, Zuckerberg, Drip, Undertow, Parkay, Bulldog Warm-o-Rama SSH IST Arm Swirly Things 5 Burpees OYO (in response to Spamalot’s MC) Whirly w the Clap Merkins Mosey to Lido Deck Box jumps x 15 Dips x 15 Step-ups 10 each leg Derkins x 15 Leg […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-6937","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"BALCO","date":"11\/17\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6937","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6937"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6937\/revisions"}],"predecessor-version":[{"id":6938,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6937\/revisions\/6938"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}