{"id":8618,"date":"2019-04-10T13:21:03","date_gmt":"2019-04-10T17:21:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8618"},"modified":"2019-04-10T13:21:03","modified_gmt":"2019-04-10T17:21:03","slug":"a-few-bells-and-lots-of-whistles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/a-few-bells-and-lots-of-whistles\/","title":{"rendered":"A few bells and lots of whistles!"},"content":{"rendered":"<p>Warm-R-Rama \u2013 SSH, Imperial storm troopers, Whirly with the CLAP, Arm circles 10\/10<\/p>\n<p>&nbsp;<\/p>\n<p>The THANG &#8211;<\/p>\n<p>Overhead Press<\/p>\n<p>Curls<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Skull Crushers<\/p>\n<p>Upright Rows<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Plank Jacks<\/p>\n<p>Low Flutter<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Goblet Squats<\/p>\n<p>Curls \u2013 10\/Arm<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Alternating Lunges<\/p>\n<p>Mutton Crunch\u201310\/side<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Chest Press<\/p>\n<p>LBC<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Skull Crushers<\/p>\n<p>Bent Over Rows<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>Monkey Humpers<\/p>\n<p>Heels to Heaven<\/p>\n<p>Mosey round the drop off circle<\/p>\n<p>American Hammer<\/p>\n<p>Kettle Bell Swings<\/p>\n<p>Then we repeated some of this and did some Mary at the end.<\/p>\n<p>&nbsp;<\/p>\n<p>Oh, I almost forgot\u2026 Every time I whistled while we were moseying we had to do 10 BURPIES and to be honest I whistled a lot!<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements \u2013 look out for a F3 hump day happy hour in early May<\/p>\n<p>&nbsp;<\/p>\n<p>Prayers \u2013 safe spring break travel, Cowboy\u2019s mom\u2019s surgery and an unspoken prayer, Bam\u2019s travel and daughter Blythe\u2019s back<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out in prayer<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-R-Rama \u2013 SSH, Imperial storm troopers, Whirly with the CLAP, Arm circles 10\/10 &nbsp; The THANG &#8211; Overhead Press Curls Mosey round the drop off circle Skull Crushers Upright Rows Mosey round the drop off circle Plank Jacks Low Flutter Mosey round the drop off circle Goblet Squats Curls \u2013 10\/Arm Mosey round the drop [&hellip;]<\/p>\n","protected":false},"author":398,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8618","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"PITA","date":"4\/10\/19","pax":"Data, Bluto, TPS, Lace, Cobra, Burns, Lemming, Razzle Dazzle, Goofy, BAM, TSA, Cousin Roy, Manscape, Singing Cowboy &amp; PITA"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8618","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\/398"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8618"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8618\/revisions"}],"predecessor-version":[{"id":8620,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8618\/revisions\/8620"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}