{"id":9619,"date":"2019-07-18T10:33:11","date_gmt":"2019-07-18T14:33:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9619"},"modified":"2019-07-18T10:33:11","modified_gmt":"2019-07-18T14:33:11","slug":"peoples-donkey-bear-balls","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/peoples-donkey-bear-balls\/","title":{"rendered":"Peoples Donkey Bear Balls"},"content":{"rendered":"<p><strong>Warm-O-Rama:<\/strong><\/p>\n<p>YHC enlisted #Gucci to lead us in his now famous #GucciWarmup<\/p>\n<p><strong>The Thang, Part 1: Jack Webb<\/strong><\/p>\n<ul>\n<li>1 Merkin, 4 Jack Reachers OYO<\/li>\n<li>2 Merkins, 8 Jack Reachers OYO<\/li>\n<li>3 Merkins, 12 Jack Reachers OYO<\/li>\n<li>4 Merkins, 16 Jack Reachers OYO<\/li>\n<li>5 Merkins, 20 Jack Reachers OYO<\/li>\n<li>6 Merkins, 24 Jack Reachers OYO<\/li>\n<li>7 Merkins, 28 Jack Reachers OYO<\/li>\n<li>8 Merkins, 32 Jack Reachers OYO<\/li>\n<li>9 Merkins, 36 Jack Reachers OYO<\/li>\n<li>10 Merkins, 40 Jack Reachers OYO<\/li>\n<\/ul>\n<p><strong>The Thang, Part 2: Lieutenant Dan<\/strong><\/p>\n<ul>\n<li>1 Squat, 4 Lunges OYO<\/li>\n<li>2 Squats, 8 Lunges OYO<\/li>\n<li>3 Squats, 12 Lunges OYO<\/li>\n<li>4 Squats, 16 Lunges OYO<\/li>\n<li>5 Squats, 20 Lunges OYO<\/li>\n<li>6 Squats, 24 Lunges OYO<\/li>\n<li>7 Squats, 28 Lunges OYO<\/li>\n<li>8 Squats, 32 Lunges OYO<\/li>\n<li>9 Squats, 36 Lunges OYO<\/li>\n<li>10 Squats, 40 Lunges OYO<\/li>\n<\/ul>\n<p><strong>The Thang, Part 3: Captain Thor<\/strong><\/p>\n<ul>\n<li>1 LBC 4 American Hammers OYO<\/li>\n<li>2 LBCs, 8 American Hammers OYO<\/li>\n<li>3 LBCs, 12 American Hammers OYO<\/li>\n<li>4 LBCs, 16 American Hammers OYO<\/li>\n<li>5 LBCs, 20 American Hammers OYO<\/li>\n<li>6 LBCs, 24 American Hammers OYO<\/li>\n<li>7 LBCs, 28 American Hammers OYO<\/li>\n<li>8 LBCs, 32 American Hammers OYO<\/li>\n<li>9 LBCs, 36 American Hammers OYO<\/li>\n<li>10 LBCs, 40 American Hammers OYO<\/li>\n<\/ul>\n<p><strong>The Thang, Part 4: People\u2019s Donkey Bear Balls<\/strong><\/p>\n<ul>\n<li>People\u2019s Chair<\/li>\n<li>20 Jack Reachers OYO<\/li>\n<li>10 Donkey Kicks OYO<\/li>\n<li>BTTW &#8211; hold for 10 seconds<\/li>\n<li>Bear Crawl out 10 &#8220;crawls&#8221;<\/li>\n<li>Plank &#8211; hold for 10 seconds<\/li>\n<li>Crawl Bear back to the wall<\/li>\n<li>People\u2019s Chair<\/li>\n<li>15 Jack Reachers OYO<\/li>\n<li>10 Donkey Kicks OYO<\/li>\n<li>BTTW &#8211; hold for 10 seconds<\/li>\n<li>Bear Crawl out 10 &#8220;crawls&#8221;<\/li>\n<li>Plank &#8211; hold for 10 seconds<\/li>\n<li>Crawl Bear back to the wall<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Democratic Style<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Announcements &#8211; There were some<\/li>\n<li>Prayer Requests &#8211; There were some<\/li>\n<\/ul>\n<p>60 Minutes took us out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: YHC enlisted #Gucci to lead us in his now famous #GucciWarmup The Thang, Part 1: Jack Webb 1 Merkin, 4 Jack Reachers OYO 2 Merkins, 8 Jack Reachers OYO 3 Merkins, 12 Jack Reachers OYO 4 Merkins, 16 Jack Reachers OYO 5 Merkins, 20 Jack Reachers OYO 6 Merkins, 24 Jack Reachers OYO 7 [&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-9619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-distillery","category-wefoco"],"acf":{"q":"Sour Mash","date":"07\/18\/2019","pax":"Fender, 60 Minutes, Gucci, Schneider, Blue Light Special, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9619","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=9619"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9619\/revisions"}],"predecessor-version":[{"id":9621,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9619\/revisions\/9621"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}