{"id":8354,"date":"2019-03-17T00:11:32","date_gmt":"2019-03-17T04:11:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8354"},"modified":"2019-03-17T00:11:32","modified_gmt":"2019-03-17T04:11:32","slug":"the-rock-quarry-3-14-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/03\/the-rock-quarry-3-14-19\/","title":{"rendered":"The Rock Quarry 3\/14\/19"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">WoR: SSH, IW, HB, AST F&amp;R, Whirly AV, Sun salutations<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">mosey to the rock pile, grab a rock, and circle up for arm circuit, 20 reps each<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Curls<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Tricep extensions<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Upright Row<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">OH press<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Bus Driver<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Merkins, 12 each<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">wide\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">regular<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">diamond<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">arm circuit again, 15 each<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">mosey to the wall on the back of the school by the gate for<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">wall sit<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">iron mike<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Derkin<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Australian Merkin<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">repeat<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Merkins, 12 each<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">left hand in front<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">right hand in front<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">ranger<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">arm circuit again, 10 each<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Merkins, 12 each<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">crucible<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">left leg up<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">right leg up<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">arm circuit again, 5 each<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">return rocks, mosey back to the cars<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Mary by committee<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Announcements:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">this was a recycle of parliament, no PAX were repeats, so no one would have noticed if YHC didn\u2019t mention it<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">Prayer requests:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Razzle Dazzle\u2019s wife, Crystal, had precancerous \u201cthing\u201d removed from the top of her head. Prayers for full recovery<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Booboo\u2019s BIL, Keith Vest, as he battles with cancer<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WoR: SSH, IW, HB, AST F&amp;R, Whirly AV, Sun salutations mosey to the rock pile, grab a rock, and circle up for arm circuit, 20 reps each Curls Tricep extensions Upright Row OH press Bus Driver Merkins, 12 each wide\u00a0 regular diamond arm circuit again, 15 each mosey to the wall on the back of [&hellip;]<\/p>\n","protected":false},"author":213,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[85],"tags":[],"class_list":["post-8354","post","type-post","status-publish","format-standard","hentry","category-the-rock-quarry"],"acf":{"q":"Palin","date":"3\/14\/19","pax":"butter, hazer, tips, drip, little piggy, razzle dazzle, argyle, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8354","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8354"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8354\/revisions"}],"predecessor-version":[{"id":8356,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8354\/revisions\/8356"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8354"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8354"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8354"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}