{"id":11099,"date":"2019-12-28T17:26:09","date_gmt":"2019-12-28T21:26:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11099"},"modified":"2020-01-16T17:34:04","modified_gmt":"2020-01-16T21:34:04","slug":"running-christmas-cookies-off","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/running-christmas-cookies-off\/","title":{"rendered":"Running Christmas Cookies Off"},"content":{"rendered":"<p>Mosey over to track for warm-up<\/p>\n<p><strong>Warm-Up:<\/strong><\/p>\n<p>SSH<\/p>\n<p>IST<\/p>\n<p>Toy Soldier<\/p>\n<p>Whirly with clap<\/p>\n<p>Abe Vigoda<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p>Run then do exercise<\/p>\n<p>100m- 10 Turk n burps<\/p>\n<p class=\"p1\"><span class=\"s1\">200m- 20 Burpees <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">300m- 30 merkin<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">400m- 40 Squats<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">500m- 50 v sit ups <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">600m- 60 Carolina dry humpers <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">700m- 70 Alabama crawdads<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">800m- 80 gorilla humpers<\/span><\/p>\n<p>mosey to courtyard at track<\/p>\n<p>Do: dip, derkin, erkin, incline Mtn climber, jump up<\/p>\n<p>start with 1 each and add 1 to each rep each round up to 10<\/p>\n<p>mosey to start for mary: V series<\/p>\n<p><strong>COT<\/strong><\/p>\n<p>pray for those recovering and sick<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mosey over to track for warm-up Warm-Up: SSH IST Toy Soldier Whirly with clap Abe Vigoda The Thang: Run then do exercise 100m- 10 Turk n burps 200m- 20 Burpees 300m- 30 merkin 400m- 40 Squats 500m- 50 v sit ups 600m- 60 Carolina dry humpers 700m- 70 Alabama crawdads 800m- 80 gorilla humpers mosey [&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":[93],"tags":[],"class_list":["post-11099","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"H.O.G","date":"12\/28\/2019","pax":"Drip, Mutton, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11099","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=11099"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11099\/revisions"}],"predecessor-version":[{"id":11100,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11099\/revisions\/11100"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11099"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11099"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11099"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}