{"id":9772,"date":"2019-08-02T21:13:42","date_gmt":"2019-08-03T01:13:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9772"},"modified":"2019-08-03T06:18:20","modified_gmt":"2019-08-03T10:18:20","slug":"a-burpee-heavy-workout-at-urban-assault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/a-burpee-heavy-workout-at-urban-assault\/","title":{"rendered":"A Burpee Heavy Workout at Urban Assault"},"content":{"rendered":"<p>Warm up\/Stretch.\u00a0 5 Burpees<\/p>\n<p>Mosey to corner of park\u00a0 5 Burpees<\/p>\n<p>Mosey to half way up hill 5 Buprees<\/p>\n<p>Mosey to Stage 5 Burpees<\/p>\n<p>Mosey to upper lot<\/p>\n<ul>\n<li>Rockettes in cadence x10 X Factor with Hover in cadence x10 Repeat once<\/li>\n<\/ul>\n<p>Mosey to Alma Mexicana 5 Burpees<\/p>\n<p>Mosey to Incendiary stairs 5 Burpees<\/p>\n<p>Mosey to Tracks<\/p>\n<ul>\n<li>2 Burpees 5 pull ups x 5<\/li>\n<\/ul>\n<p>Mosey to Coal Pit<\/p>\n<ul>\n<li>Run to 10 columns. At each column 1 spider burpee 4 count.\u00a0 Repeat this 3 more times with WMD Burpee, Mt Climber Burpee, Plank Jack Burpee\u20264 count each time<\/li>\n<\/ul>\n<p>Mosey to Long Branch Trail sign \u00a05 Burpees<\/p>\n<ul>\n<li>Partner up. A: Absolutions B: run to bike racks\/bench 20 dips (Repeat once)<\/li>\n<\/ul>\n<p>Mosey over bridges to train tracks\u00a0 5 Burpees before crossing bridge<\/p>\n<ul>\n<li>Tempo Merkins on tracks in cadence<\/li>\n<\/ul>\n<p>Mosey down stairs and to fountain for 5 Burpees and a quick Mary<\/p>\n<p>Pretty quiet Pax today, but I guess that is what you get when you start out with Burpees.\u00a0 (Or maybe they were just tough and didn&#8217;t feel the need to voice any complaints.)\u00a0 Kotters to Screech, Tonka and Lite Brigade.\u00a0 Good to see these guys back out at UA.\u00a0 Congrats to Screech on the new addition!\u00a0 Cheesesteak had mentioned the other day that he thought the fitness level at the Dash Boot camps had really been taken to a higher level.\u00a0 I would have to agree with him on this.\u00a0 These men powered through everything I threw at them and asked for more.<\/p>\n<p>Prayer Requests:\u00a0 Blue Steel&#8217;s wife and her visa processing today, finding the owner of the wallet Rust Bucket found this morning<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up\/Stretch.\u00a0 5 Burpees Mosey to corner of park\u00a0 5 Burpees Mosey to half way up hill 5 Buprees Mosey to Stage 5 Burpees Mosey to upper lot Rockettes in cadence x10 X Factor with Hover in cadence x10 Repeat once Mosey to Alma Mexicana 5 Burpees Mosey to Incendiary stairs 5 Burpees Mosey to [&hellip;]<\/p>\n","protected":false},"author":473,"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-9772","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip","date":"8\/2\/19","pax":"Rust Bucket, Blue Steel, Snookie, Post Hole, Turnover, Cheesesteak, Tar Heel, Screech, Tonka, Focker, Chisel, Lite Brigade,  Lamb Chop, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9772","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9772"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9772\/revisions"}],"predecessor-version":[{"id":9783,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9772\/revisions\/9783"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}