{"id":7923,"date":"2019-02-04T14:54:30","date_gmt":"2019-02-04T18:54:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7923"},"modified":"2019-02-04T14:54:30","modified_gmt":"2019-02-04T18:54:30","slug":"vi-triune","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/vi-triune\/","title":{"rendered":"#VI Triune"},"content":{"rendered":"<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 14 IC (Qfail)<\/li>\n<li>Abe Vigoda x 15 IC<\/li>\n<li>Whirlies w\/ the Clap x 15 IC<\/li>\n<li>Seal Claps x 15 IC<\/li>\n<li>Overhead Claps x 15 IC<\/li>\n<li>Mountain Climbers x 15 IC<\/li>\n<\/ul>\n<p>Mosey to upper track<\/p>\n<p>PAX were instructed to run a lap and then perform 25 OYO of the following exercises<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>LBCs<\/li>\n<li>Squats<\/li>\n<\/ul>\n<p>Repeat-O 4 times for a total of 100 of each<\/p>\n<p>Mosey to parking lot by entrance off Peace Haven Rd<\/p>\n<p>3 Man Grinders alternating the following exercises not necessarily in the order listed<\/p>\n<ul>\n<li>LBCs<\/li>\n<li>Merkins<\/li>\n<li>Peter Parker&#8217;s<\/li>\n<li>Alternating Lunges<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<li>Low Flutters<\/li>\n<li>Freddy Merc&#8217;s<\/li>\n<\/ul>\n<p>Mosey back to start for MARY<\/p>\n<ul>\n<li>LBCs x 10 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Rosalita&#8217;s x 10 IC<\/li>\n<\/ul>\n<p>FIN &#8211; 2 minutes early so YHC could get a jump on CoT and the #VI selfie and get home<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>There were a couple but YHC forgot<\/li>\n<\/ul>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Prayers for #Palin and his family on the loss of his mother<\/li>\n<li>Prayers for friends of #DQ who lost a cousin on Saturday tragically<\/li>\n<\/ul>\n<p>YHC took us out giving thanks to the man up stairs, lifting up those from the prayer requests, prayers for our military and families home and abroad and for any prayer requests unmentioned<\/p>\n<p>Sassy, YHC took the keys and threw them in the woods.\u00a0 Happy hunting!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama SSH x 15 IC Arm Swirlies FWD x 15 IC Arm Swirlies BKWD x 14 IC (Qfail) Abe Vigoda x 15 IC Whirlies w\/ the Clap x 15 IC Seal Claps x 15 IC Overhead Claps x 15 IC Mountain Climbers x 15 IC Mosey to upper track PAX were instructed to run a [&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-7923","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Sour Mash","date":"2\/4\/2019","pax":"Drama Queen (WD), Schneider (L), Sour Mash (QIC &amp; WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7923","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=7923"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7923\/revisions"}],"predecessor-version":[{"id":7927,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7923\/revisions\/7927"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}