{"id":9292,"date":"2019-06-13T11:22:47","date_gmt":"2019-06-13T15:22:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9292"},"modified":"2019-06-13T11:22:47","modified_gmt":"2019-06-13T15:22:47","slug":"ba-da-ba-ba-bah-im-lovin-it","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/06\/ba-da-ba-ba-bah-im-lovin-it\/","title":{"rendered":"Ba Da Ba Ba Bah, I&#8217;m Lovin&#8217; It!"},"content":{"rendered":"<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>Various stretching from the new famous #GucciWarmUp<\/li>\n<li>Arm Swirlies FWD and BKWD<\/li>\n<\/ul>\n<p><strong>The THANG<\/strong><\/p>\n<p>Grab a cinder block and partner up for B.O.M.B.S<\/p>\n<p>P1 does AMRAP of below exercise while P2 sprints across the parking lot and back.\u00a0 Switch up and repeat-O until all reps are completed for each exercise.\u00a0 Kinda like #DORA<\/p>\n<ul>\n<li><strong>B<\/strong>lock Webbs (Incline Merkin on block then stand up and do a block shoulder press) x 50<\/li>\n<li><strong>O<\/strong>verhead Claps x 100<\/li>\n<li><strong>M<\/strong>erkins x 150<\/li>\n<li><strong>B<\/strong>ox Cutters x 200<\/li>\n<li><strong>S<\/strong>quats x 250<\/li>\n<\/ul>\n<p>Quarter Pounder<\/p>\n<ul>\n<li>Run 25 yards (or \u00bc of parking lot) and perform 25 Merkins, run back to start<\/li>\n<li>Run 50 yards (or half of parking lot) and perform 50 Squats, run back to start<\/li>\n<li>Run 75 yards (or \u00be of parking lot) and perform 75 Mount Climbers, run back to start<\/li>\n<li>Run 100 yards (or full length of parking lot) and perform 100 Seal Claps, run back to start<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>LBCs x 20 IC<\/li>\n<li>Rosalitas x 20 IC<\/li>\n<li>Mutton Crunch RoL x 10 IC<\/li>\n<li>Mutton Crunch LoR x 10 IC<\/li>\n<li>More stretching<\/li>\n<\/ul>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>BBBC tomorrow (not BBC) &#8211; 60 Minutes working on the routes<\/li>\n<li>I don&#8217;t think there were any others<\/li>\n<\/ul>\n<p><strong>CoT<\/strong><\/p>\n<p>Prayer requests<\/p>\n<ul>\n<li>Prayers for the family of a coworker of Fender&#8217;s M.\u00a0 Father fell off a ladder yesterday and passed away as a result of the injuries<\/li>\n<li>Harden took us out at the request of YHC<\/li>\n<\/ul>\n<p>Thanks for the keys to #TheDistillery, Schneider!\u00a0 I felt a little like John E. Fitzgerald!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama Various stretching from the new famous #GucciWarmUp Arm Swirlies FWD and BKWD The THANG Grab a cinder block and partner up for B.O.M.B.S P1 does AMRAP of below exercise while P2 sprints across the parking lot and back.\u00a0 Switch up and repeat-O until all reps are completed for each exercise.\u00a0 Kinda like #DORA Block [&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-9292","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"06\/13\/2019","pax":"Fender, Gucci, Schneider, 60 Minutes, Harden, Whaler, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9292","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=9292"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9292\/revisions"}],"predecessor-version":[{"id":9295,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9292\/revisions\/9295"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9292"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9292"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9292"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}