{"id":9118,"date":"2019-05-28T08:42:47","date_gmt":"2019-05-28T12:42:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9118"},"modified":"2019-05-28T08:42:47","modified_gmt":"2019-05-28T12:42:47","slug":"memorial-day-mash","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/memorial-day-mash\/","title":{"rendered":"Memorial Day Mash"},"content":{"rendered":"<p>Warm-O-Rama:<\/p>\n<ul>\n<li>Windmill x 10 IC<\/li>\n<li>American Hammer x 10 IC<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>40 Minutes of Hell &#8211; Partner 1 performs AMRAP of the exercises below while Partner 2 runs to designated spot, performs a &#8220;Bobby Hurley&#8221; and runs back.\u00a0 Flapjack until you complete the designated number of reps for each exercise.<\/p>\n<ul>\n<li>150 Burpees or double count Mountain Climbers<\/li>\n<li>300 Squats<\/li>\n<li>150 Big Boy Sit-ups or LBCs<\/li>\n<li>300 Arm Swirlies<\/li>\n<li>150 Merkins<\/li>\n<li>300 Imperial Walkers<\/li>\n<\/ul>\n<p>Repeat-O if you finish early until it was time for&#8230;<\/p>\n<p>MARY:<\/p>\n<ul>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>Rosalita x 10 IC<\/li>\n<li>LBCs x 10 IC<\/li>\n<li>Body Destroyers x 30 seconds<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>There were a few prayer requests, Plunger&#8217;s father is having surgery and 60 Minutes requested prayers for a co-worker and their family.\u00a0 Can&#8217;t remember all the deets and YHC apologizes for missing any important details.\u00a0 #WasTooExhaustedToGrabMyPhone<\/li>\n<li>Plunger was gracious enough to take us out and did so in fine fashion.\u00a0 Tclaps!<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>This sucked and YHC even offered up alternate exercises for the burpees and Big Boy Sit-ups.\u00a0 Tunes might have helped a little.<\/li>\n<li>Everyone got after it this AM and it was good mixing it up again with the PAX from Winston that YHC doesn&#8217;t get to see that often.<\/li>\n<li>#WeFoCo represented and traveled well for this beatdown.\u00a0 Y&#8217;all should come visit us in the far West sometime!<\/li>\n<li>Huckleberry missed the last iteration of this workout at #TheEstate, led by Harden.\u00a0 And&#8230;he missed this opportunity as well.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: Windmill x 10 IC American Hammer x 10 IC The THANG: 40 Minutes of Hell &#8211; Partner 1 performs AMRAP of the exercises below while Partner 2 runs to designated spot, performs a &#8220;Bobby Hurley&#8221; and runs back.\u00a0 Flapjack until you complete the designated number of reps for each exercise. 150 Burpees or double [&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":[112,75,116],"tags":[],"class_list":["post-9118","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate","category-wefoco"],"acf":{"q":"Sour Mash","date":"05\/27\/2019","pax":"60 Minutes, Blue Light Special, Greenspan, Gucci, Harden, Palin, Plunger, Razzie, Root Canal, Snookie, The Singing Cowboy, Wobegon, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9118","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=9118"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9118\/revisions"}],"predecessor-version":[{"id":9123,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9118\/revisions\/9123"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}