{"id":6946,"date":"2018-11-19T10:55:23","date_gmt":"2018-11-19T14:55:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6946"},"modified":"2018-11-19T10:55:23","modified_gmt":"2018-11-19T14:55:23","slug":"dora-double","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/dora-double\/","title":{"rendered":"Dora Double"},"content":{"rendered":"<p>Date: 11\/19\/2018<\/p>\n<p>QIC: Sour Mash<\/p>\n<p>PAX:\u00a0Pita, Hedwig, Harden, Sassy, Schneider, Stats, Drama Queen, Toe Tag, Chuck Barris FNA Lane Smith, Sour Mash<\/p>\n<p>Warm-O-Rama:<\/p>\n<ul>\n<li>SSH x 15 IC<\/li>\n<li>Arm Swirlies FWD x 15 IC<\/li>\n<li>Arm Swirlies BKWD x 15 IC<\/li>\n<li>Abe Vigoda x 15 IC<\/li>\n<li>Whirlies with the clap x 15 IC<\/li>\n<li>Rockettes R leg x 10 IC<\/li>\n<li>Rockettes L leg x 10 IC<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<ul>\n<li>Mosey up to the far end of the upper most parking lot near Peace Haven Rd<\/li>\n<li>Partner up for Dora 1-2-3\n<ul>\n<li>100 Merkins<\/li>\n<li>200 LBCs<\/li>\n<li>300 Squats<\/li>\n<\/ul>\n<\/li>\n<li>Repeat-O in reverse\n<ul>\n<li>100 Squats<\/li>\n<li>200 LBCs<\/li>\n<li><span style=\"text-decoration: line-through\">300\u00a0<\/span>Merkins &#8211; Omaha to 200<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back to cars<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Democratic method, PAX called exercises until time was up<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>Announcements\/Prayer Requests:<\/p>\n<ul>\n<li>Welcome former FNG Lane Smith now known as Chuck Barris<\/li>\n<li>Thanksgiving Day #Murph at 0500 launch from Hanes Park.\u00a0 There will also be an EC run prior to the #Murph starting at 0300\/0330.<\/li>\n<li>#Wort&#8217;s girlfriend has ACL surgery this AM<\/li>\n<li>James (12 years young), son of Pita&#8217;s colleague, diagnosed with leukemia<\/li>\n<li>YHC took us out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Date: 11\/19\/2018 QIC: Sour Mash PAX:\u00a0Pita, Hedwig, Harden, Sassy, Schneider, Stats, Drama Queen, Toe Tag, Chuck Barris FNA Lane Smith, Sour Mash Warm-O-Rama: SSH x 15 IC Arm Swirlies FWD x 15 IC Arm Swirlies BKWD x 15 IC Abe Vigoda x 15 IC Whirlies with the clap x 15 IC Rockettes R leg x [&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":[112,77,116],"tags":[],"class_list":["post-6946","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Sour Mash","date":"11\/19\/2018","pax":"Pita, Hedwig, Harden, Sassy, Schneider, Stats, Drama Queen, Toe Tag, Chuck Barris FNA Lane Smith, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6946","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=6946"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6946\/revisions"}],"predecessor-version":[{"id":6948,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6946\/revisions\/6948"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}