{"id":11209,"date":"2020-01-12T22:55:53","date_gmt":"2020-01-13T02:55:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11209"},"modified":"2020-01-16T17:18:48","modified_gmt":"2020-01-16T21:18:48","slug":"no-legs-today","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/no-legs-today\/","title":{"rendered":"No Legs Today"},"content":{"rendered":"<p>Warm-up: we started off with a friendly game of Knockout on the basketball courts with 1 basketball and a soccer ball! \u00a0(We played twice) SSH while you wait to shoot&#8230;planks, stormtroopers and al gores if you get knocked out.<\/p>\n<p>&nbsp;<\/p>\n<p>Then we did a little obstacle course on the playground equipment.<\/p>\n<p>&nbsp;<\/p>\n<p>Started the real workout with a \u201cHang &amp; Run.\u201d \u00a0One partner hangs from monkey bars(if drops he owes 3 burpees) while other runs about 250 meters&#8230;repeats 4x.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to covered area and commences a 100 meter crab walk! \u00a0Dealers choice on the way back (lunges, bear crawl).<\/p>\n<p>&nbsp;<\/p>\n<p>Then to the jewel of the day&#8230;18 Minutes of Mary! \u00a0Muahahaha! \u00a0EMOM do one ab exercise. \u00a0(Best chatter was 60 Minutes \u201cmy back fat is making noise\u201d).<\/p>\n<p>&nbsp;<\/p>\n<p>Was a a great day with great men! \u00a0I look forward to doing this again!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up: we started off with a friendly game of Knockout on the basketball courts with 1 basketball and a soccer ball! \u00a0(We played twice) SSH while you wait to shoot&#8230;planks, stormtroopers and al gores if you get knocked out. &nbsp; Then we did a little obstacle course on the playground equipment. &nbsp; Started the real [&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":[92],"tags":[],"class_list":["post-11209","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Bevo","date":"01\/11\/2020","pax":"Greenspan, $5 Footlong, Katniss, Buford, 60 Minutes and Bevo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11209","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=11209"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11209\/revisions"}],"predecessor-version":[{"id":11304,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11209\/revisions\/11304"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}