{"id":10736,"date":"2019-11-07T14:49:33","date_gmt":"2019-11-07T18:49:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10736"},"modified":"2019-11-07T14:49:33","modified_gmt":"2019-11-07T18:49:33","slug":"fun-with-pax","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/11\/fun-with-pax\/","title":{"rendered":"Fun with Pax"},"content":{"rendered":"<p>12 Pax came for a friendly beat dow in front of the Pilates studio near Harris Teeter on Peacehaven. The workout was definitely merkin heavy and had one decent hill to climb. Most Pax finished about 4 laps around the shops near the Pilates studio for around 2.75 miles.<\/p>\n<p>Warmup<\/p>\n<p>SSH<\/p>\n<p>Hill Billies<\/p>\n<p>Toy Soldier<\/p>\n<p>Whirly with clap<\/p>\n<p>Arm Swirly things<\/p>\n<p>Workout:<\/p>\n<p class=\"p1\"><span class=\"s1\">Dive bomber 5<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">American hammer 15 <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Sphinx merkin 5<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Hops knees to chest 15<\/span><\/p>\n<p>Run to 9 Rounds<\/p>\n<p class=\"p1\"><span class=\"s1\">Plank Jabs- 20<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Alternating shoulder tapMerkins-10<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">X- factor 20<\/span><\/p>\n<p>Run to corner or Harris Teeter<\/p>\n<p class=\"p1\"><span class=\"s1\">WW2- 15<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Inchworm w merkin- 10 <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Burpees-5<\/span><\/p>\n<p>Run up CVS Hill<\/p>\n<p class=\"p1\"><span class=\"s1\">Hand release Merkins-10<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">One leg burpees-30<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Gas pumps- 20<\/span><\/p>\n<p>Run back to corner start and repeato.<\/p>\n<p>The Pax ran hard and loved all the different shoulder and arm workouts.<\/p>\n<p>COT<\/p>\n<p>Blue Steel move Friday and Saturday<\/p>\n","protected":false},"excerpt":{"rendered":"<p>12 Pax came for a friendly beat dow in front of the Pilates studio near Harris Teeter on Peacehaven. The workout was definitely merkin heavy and had one decent hill to climb. Most Pax finished about 4 laps around the shops near the Pilates studio for around 2.75 miles. Warmup SSH Hill Billies Toy Soldier [&hellip;]<\/p>\n","protected":false},"author":527,"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-10736","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.OG","date":"11\/7\/2019","pax":"Van Gogh, Cherry Pie, Resistor, Root Canal, Drama Queen, Burns, Zima, Huckleberry, Greenspan, Honey Badger, Turnover, H.O.G<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10736","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10736"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10736\/revisions"}],"predecessor-version":[{"id":10737,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10736\/revisions\/10737"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}