{"id":8734,"date":"2019-04-20T12:29:19","date_gmt":"2019-04-20T16:29:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8734"},"modified":"2019-04-20T12:29:19","modified_gmt":"2019-04-20T16:29:19","slug":"brownies-at-is-for-420","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/brownies-at-is-for-420\/","title":{"rendered":"Brownies at IS for 420"},"content":{"rendered":"

Warm-o-Rama:<\/b><\/span><\/p>\n

SSH x 20<\/span><\/p>\n

Imperial Walkers x 20<\/span><\/p>\n

Arm Swirly Things x 20 F then B<\/span><\/p>\n

Short yoga flow stretch with plank up dog, down dog and lunges <\/span><\/p>\n

The Thang:<\/b><\/span><\/p>\n

Mosey<\/b> to track<\/span><\/p>\n

The 4:20 merkin mile the merkin miles mean Cousin<\/b><\/span><\/p>\n

4 laps <\/span><\/p>\n

enter first turn wide merkins, exit first turn merkins<\/span><\/p>\n

enter second ranger merkins, exit second diamond merkins<\/span><\/p>\n

lap 1 x5, lap 2 x10, lap 3 x15, lap 4 x20<\/span><\/p>\n

Mosey <\/b>to the new walls by the tennis courts<\/span><\/p>\n

4X repeat 20 reps, then 15, 10, 5 <\/span><\/p>\n

set 1 Dips , Low flutter, Step up <\/span><\/p>\n

set 2 Erkins, Box cutter, squats <\/span><\/p>\n

set 3 Derkins, Heals to Heaven, Lunges<\/span><\/p>\n

set 4 Merkins, Low Dolly, Rocking Chair Lunges<\/span><\/p>\n

Mosey<\/b> back to parking lot for Mary<\/span><\/p>\n

Mary:<\/b><\/span><\/p>\n

Rotation through the pax as time permitted <\/span><\/p>\n

LBC x15<\/span><\/p>\n

X-Factor w\/ hover <\/span><\/p>\n

Penguin crunch w\/ extending the leg not being touched <\/span><\/p>\n

Announcements:<\/b><\/span><\/p>\n

Yoga and Brew at Foothills tasting room at 11 on Saturdays. $10 yoga and beer<\/span><\/p>\n

Questions raised about the MEGA, but no answers<\/span><\/p>\n

Second harvest Empty Bowls fundraiser at the Benton Convention Center Tuesday April 23rd evening, and Wednesday April 24th lunch https:\/\/www.hungernwnc.org\/events-campaigns\/empty-bowls.html<\/span><\/a><\/span><\/p>\n

Peidmont Land Conservancy Hike-A-Thon May 11th at Pilot Mountain https:\/\/www.piedmontland.org\/hike-a-thon\/<\/span><\/a><\/span><\/p>\n

Prayer Requests:<\/b><\/span><\/p>\n

Prayers for Blue Steels wife\u2019s visa process getting moved along.<\/span><\/p>\n

NMM:<\/b><\/span><\/p>\n

There was was not a lot of mumble chatter or at least not much that I heard\/remember.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-o-Rama: SSH x 20 Imperial Walkers x 20 Arm Swirly Things x 20 F then B Short yoga flow stretch with plank up dog, down dog and lunges The Thang: Mosey to track The 4:20 merkin mile the merkin miles mean Cousin 4 laps enter first turn wide merkins, exit first turn merkins enter second […]<\/p>\n","protected":false},"author":380,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,93],"tags":[],"class_list":["post-8734","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"D-Day","date":"April 20th 2019","pax":"Drip, Cheesesteak, Booboo, Blue Steel, Chit Chat, Spicoli, and FNG- H.O.G. (Hand of God), "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8734","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\/380"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8734"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8734\/revisions"}],"predecessor-version":[{"id":8736,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8734\/revisions\/8736"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}