{"id":11073,"date":"2019-12-22T23:07:20","date_gmt":"2019-12-23T03:07:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11073"},"modified":"2019-12-23T02:36:03","modified_gmt":"2019-12-23T06:36:03","slug":"another-12-days-of-christmas","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/another-12-days-of-christmas\/","title":{"rendered":"Another 12 Days of Christmas"},"content":{"rendered":"<p>Joined by all the brave PAX, Bevo put everyone through the one of the most well known Christmas songs!<\/p>\n<p>We did a little Warm-a-rama in the parking lot with SSH&#8217;s and Abe V&#8217;s.<\/p>\n<p>Then we walked to the track while carrying weights&#8230;consisting of the following poundage:<\/p>\n<ul>\n<li>53, 40, 35, 35, 30, 25, 20<\/li>\n<\/ul>\n<p>We parked under the empty little pavilion near the stairs leading towards the pull-up bars.\u00a0 While some chatter cmmenced while the Q was laying out the instructions to the workout, Palin pranced his way over to join us.\u00a0 The instructions were simple&#8230;we were about to do the 12 Days of Christmas workout.<\/p>\n<ul>\n<li>1st Day = Lap (250 meters)<\/li>\n<li>2nd Day = Burpees<\/li>\n<li>3rd Day = Goblet Squats (with weight)<\/li>\n<li>4th Day = Dive bombers<\/li>\n<li>5th Day = Pull-ups<\/li>\n<li>6th Day = Box Jumps<\/li>\n<li>7th Day = Dips<\/li>\n<li>8th Day = Merkins<\/li>\n<li>9th Day = Skull Crushers (with wieght)<\/li>\n<li>10th Day = Triple Bears (ask the Q about them)<\/li>\n<li>11th Day = WW2&#8217;s<\/li>\n<li>12th Day = Low Flutters (double count)<\/li>\n<\/ul>\n<p>Each day represents the amount of reps to do for that exercise.\u00a0 And just like the song, we went Day 1&#8230;then Day 2, Day 1&#8230;then Day 3, Day 2, Day 1&#8230;etc.\u00a0 At the end of the the 45 minutes straight of movement, we totaled:<\/p>\n<ul>\n<li>Almost 2 miles<\/li>\n<li>22 burpess<\/li>\n<li>30 Goblet Squats<\/li>\n<li>36 Dive Bombers<\/li>\n<li>40 Pull-Ups<\/li>\n<li>42 Box Jumps<\/li>\n<li>42 Dips<\/li>\n<li>40 Merkins<\/li>\n<li>36 Skull Crushers<\/li>\n<li>30 Triple Bears<\/li>\n<li>22 WW2&#8217;s<\/li>\n<li>12 Low Flutters<\/li>\n<\/ul>\n<p>Needless to say, we were all feeling pretty full of the Christmas spirit!<\/p>\n<p>Thanks Drip for the Keys!\u00a0 Till Next Time!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Joined by all the brave PAX, Bevo put everyone through the one of the most well known Christmas songs! We did a little Warm-a-rama in the parking lot with SSH&#8217;s and Abe V&#8217;s. Then we walked to the track while carrying weights&#8230;consisting of the following poundage: 53, 40, 35, 35, 30, 25, 20 We parked [&hellip;]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[102],"class_list":["post-11073","post","type-post","status-publish","format-standard","hentry","category-impossible-situation","tag-f3winstonsalem"],"acf":{"q":"BEVO","date":"12\/21\/2019","pax":"Mutton, $5 Footlong, Van Gogh, Turnover, Ziggy Stardust, Sack, Lamb Chop, Palin, Bevo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11073","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11073"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11073\/revisions"}],"predecessor-version":[{"id":11075,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11073\/revisions\/11075"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}