{"id":6940,"date":"2018-11-19T10:34:28","date_gmt":"2018-11-19T14:34:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6940"},"modified":"2018-11-19T10:34:28","modified_gmt":"2018-11-19T14:34:28","slug":"kotters-rockettes-and-dawgs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/kotters-rockettes-and-dawgs\/","title":{"rendered":"#Kotters, Rockettes and Dawgs"},"content":{"rendered":"<p>Date: 11\/17\/2018<\/p>\n<p>QIC: Sour Mash<\/p>\n<p>PAX:\u00a0Drama Queen, Drano, Fingers, Giamatti, Harden, Schneider, Sour Mash, Starfish, The Singing Cowboy, Touch Me Not, TPS<\/p>\n<p>Warm-O-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Whirlies w\/ the clap x 15 IC<\/li>\n<li>Rockettes R leg x 10 IC<\/li>\n<li>Rockettes L leg ix 10 IC<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<ul>\n<li>Run approximately .25 mile, lassie back for the 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<\/ul>\n<\/li>\n<li>Run approximiately .25 mile, lassie back for the 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Arm Swirlies<\/li>\n<\/ul>\n<\/li>\n<li>Run approximately .25 mile, lassie back fort eh 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Arm Swirlies<\/li>\n<li>Bench Presses<\/li>\n<\/ul>\n<\/li>\n<li>Run approximately .25 mile, lassie back for the 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Arm Swirlies<\/li>\n<li>Merkins (so we wouldn&#8217;t have to carry the picnic tables from last stop)<\/li>\n<li>Seal Claps<\/li>\n<\/ul>\n<\/li>\n<li>Run approximately .25 mile, lassie back for the 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Arm Swirlies<\/li>\n<li>Merkins<\/li>\n<li>Seal Claps<\/li>\n<\/ul>\n<\/li>\n<li>Run approximately .25 mile, lassie back for the 6 or plank\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Squats<\/li>\n<li>Arm Swirlies<\/li>\n<li>Merkins<\/li>\n<li>Seal Claps<\/li>\n<\/ul>\n<\/li>\n<li>Run back to start<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Rosalitas<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>Announcements and Prayer Requests:<\/p>\n<ul>\n<li>#Kotters to Giamatti<\/li>\n<li>Rust Bucket had the Q for Sunday&#8217;s Ruck<\/li>\n<li>Fingers is looking for a #HIM to take over as Site Q for #DawgPound first Saturday of February<\/li>\n<li>F3\/FiA Christmas Party on 12\/15\/18 at the Brookberry Clubhouse or Mongoose&#8217;s house<\/li>\n<li>Starfish took us out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Date: 11\/17\/2018 QIC: Sour Mash PAX:\u00a0Drama Queen, Drano, Fingers, Giamatti, Harden, Schneider, Sour Mash, Starfish, The Singing Cowboy, Touch Me Not, TPS Warm-O-Rama: SSH x 15 IC Whirlies w\/ the clap x 15 IC Rockettes R leg x 10 IC Rockettes L leg ix 10 IC The THANG: Run approximately .25 mile, lassie back for [&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":[92,116],"tags":[],"class_list":["post-6940","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Sour Mash","date":"11\/17\/2018","pax":"Drama Queen, Drano, Fingers, Giamatti, Harden, Schneider, Sour Mash, Starfish, The Singing Cowboy, Touch Me Not, TPS"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6940","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=6940"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6940\/revisions"}],"predecessor-version":[{"id":6943,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6940\/revisions\/6943"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}