{"id":8035,"date":"2019-02-14T17:13:33","date_gmt":"2019-02-14T21:13:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8035"},"modified":"2019-02-14T17:13:33","modified_gmt":"2019-02-14T21:13:33","slug":"tell-it-to-my-heart","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/tell-it-to-my-heart\/","title":{"rendered":"Tell It To My Heart"},"content":{"rendered":"<p>Warm-O-Rama (all IC x 10):<\/p>\n<ul>\n<li>Abe Vigoda<\/li>\n<li>Whirly&#8217;s w\/ the clap<\/li>\n<li>Arm Swirlies FWD<\/li>\n<li>Arm Swirlies BKWD<\/li>\n<li>IST<\/li>\n<li>Hillbillies<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<ul>\n<li>From parking lot mosey to corner of Stadium Dr and Hwy 158\/Clemmons Rd\n<ul>\n<li>Perform 25 squats, LBCs, &amp; merkins OYO<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to corner of Hwy 158\/Clemmons Rd and James St\n<ul>\n<li>Perform 25 squats, LBCs, &amp; merkins OYO<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to corner of James St and Brewer Ave\n<ul>\n<li>Perform 25 squats, LBCs, &amp; merkins OYO<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to corner of Brewer Ave and Stadium Dr\n<ul>\n<li>Perform 25 squats, LBCs, &amp; merkins OYO<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back to parking lot<\/li>\n<\/ul>\n<p>Dips\/Fast Feet<\/p>\n<ul>\n<li>25 dips OYO<\/li>\n<li>25 fast feet OYO<\/li>\n<\/ul>\n<p>Repeat-O decreasing by 5<\/p>\n<p>Line up and mosey to make a heart shape route in the parking lot<\/p>\n<p>MARY (all IC x 10):<\/p>\n<ul>\n<li>LBCs<\/li>\n<li>Rosalita&#8217;s<\/li>\n<li>Freddie Merc&#8217;s<\/li>\n<li>Mutton Crunch RoL<\/li>\n<li>Mutton Crunch LoR<\/li>\n<li>Penguin Crunch<\/li>\n<li>Gas Pumps (called by Schneider)<\/li>\n<li>American Hammer (called by Harden &#8211; might have done more than 10 IC)<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>None to really speak of<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>Continued #TAP for Palin and his family<\/li>\n<\/ul>\n<p>YHC took us out<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>YHC did not make a plan for today&#8217;s Q and the PAX suffered.\u00a0 It was boring and not well thought out but hopefully sufficient.\u00a0 YHC will try to do better next time.<\/li>\n<li>We did end a little early, but between EC and the beatdown, 2.30 and ~3.5 miles were logged for RRR.<\/li>\n<li>Harden and Schneider did not participate in counting cadence during Abe Vigoda&#8217;s which wasn&#8217;t surprising considering those two are generally the strong and silent type.\u00a0 When YHC called them out, the MC picked up.\u00a0 Typical trash talking the QIC commenced, but it was deserved for the trash plan YHC had put together.<\/li>\n<li>Harden questioned YHC when I stated that we ran a heart shape in the parking lot, it didn&#8217;t show up on my Garmin map for some reason, but Schneider captured it on his TomTom map.\u00a0 That was about the only thing YHC actually planned to make happen this AM.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama (all IC x 10): Abe Vigoda Whirly&#8217;s w\/ the clap Arm Swirlies FWD Arm Swirlies BKWD IST Hillbillies Seal Claps Overhead Claps The THANG: From parking lot mosey to corner of Stadium Dr and Hwy 158\/Clemmons Rd Perform 25 squats, LBCs, &amp; merkins OYO Mosey to corner of Hwy 158\/Clemmons Rd and James St [&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":[112,87,116],"tags":[],"class_list":["post-8035","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"2\/14\/2019","pax":"Harden (WB), Schneider (WD), Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8035","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=8035"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8035\/revisions"}],"predecessor-version":[{"id":8038,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8035\/revisions\/8038"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}