{"id":7896,"date":"2019-02-02T12:19:51","date_gmt":"2019-02-02T16:19:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7896"},"modified":"2019-02-02T12:19:51","modified_gmt":"2019-02-02T16:19:51","slug":"quarterly-play-at-is","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/quarterly-play-at-is\/","title":{"rendered":"Quarterly Play at IS"},"content":{"rendered":"<p>Three gathered for IS, completely unaware of Q&#8217;s tweet (Palin) announcing IS convergence at new WeFoCo AO. Thoughts and Prayers to Palin and his family.<\/p>\n<p>SVP, Lambchop, and YHC took turns leading&#8230;#Buyout joined Spicoli-style&#8230;the scene went down like this:<\/p>\n<p>Mosey to track.<\/p>\n<p>2 laps around track.<\/p>\n<p>Warm-o-rama: IS, SSH, arm swirly, cliff-climbers, dips, whirly stretch thing<\/p>\n<p>SVP takeover: Mosey to hard-court w\/ wall.<\/p>\n<ul>\n<li>Suicides &#8211; down-n-back w\/ exercises (rd.1 &#8211; Molotov Merkin x10 \/ rd. 2 &#8211; all x10 Molotov cocktail &amp; squats \/ rd. 3 &#8211; all x10 arm-release-merk, squats, cliff climber \/ rd. 4 &#8211; arm-release merk, squats, cliff climber, YHC can&#8217;t recall).<\/li>\n<li>Wall sits + 10 Donkey Kicks OYO<\/li>\n<\/ul>\n<p>Lysol takeover<\/p>\n<ul>\n<li>Bearcrawl over\/back, Mike Tysons x10 OYO, wall-sit, B2W :20 secs.<\/li>\n<li>#Buyout joins the party!<\/li>\n<li>Mosey to benches &#8211; derkins IC x15, x15 step-ups ea. leg, Box jumps x10, dips x10<\/li>\n<li>Mosey to pull-up bar: partner work. negative pull-ups, partner counts 20 secs and squats, 2-rotations.<\/li>\n<\/ul>\n<p>Lambchop takeover<\/p>\n<ul>\n<li>Mosey to track DORA. 1oo merks, 200 squats, 300 LBC<\/li>\n<\/ul>\n<p>SVP takeover<\/p>\n<ul>\n<li>Mosey to Intimidator. Up\/down 5x &#8211; 5 CDD&#8217;s at top (1st stop sign), 5 cliff climbers at bottom.<\/li>\n<\/ul>\n<p>Mary (All Pax) 10 to 25 each<\/p>\n<ul>\n<li>Freddie Merc\/box-cutter\/Mutton Crunch\/American Hammer\/lo-flutter\/Froggie Crunch\/Penguin crunch<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p>BOM: YHC took PAX out<\/p>\n<p>Annc: GOMER&#8230;SVP looking to put team together<\/p>\n<p>Prayers: Palin mother has passed away&#8230;thoughts and prayers for Palin family&#8230;RIP.<\/p>\n<p>MC: Good conversation w\/ Lambshop this am about job opportunities, SVP is a damn animal! his suicide machine sucked!, Buyout has zero fat on him (YHC thought he was ~18 yrs old&#8230;he&#8217;s 37!)<\/p>\n<p>Work on The Muthership looks to be coming along nice&#8230;the park will be in premier condition come spring!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three gathered for IS, completely unaware of Q&#8217;s tweet (Palin) announcing IS convergence at new WeFoCo AO. Thoughts and Prayers to Palin and his family. SVP, Lambchop, and YHC took turns leading&#8230;#Buyout joined Spicoli-style&#8230;the scene went down like this: Mosey to track. 2 laps around track. Warm-o-rama: IS, SSH, arm swirly, cliff-climbers, dips, whirly stretch [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-7896","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"SVP, Lambchop, Buyout, Lysol","date":"2\/2\/2019","pax":"SVP (WD), Lamchop (WB), Buyout, Lysol"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7896","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7896"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7896\/revisions"}],"predecessor-version":[{"id":7899,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7896\/revisions\/7899"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}