{"id":11301,"date":"2020-01-16T12:23:01","date_gmt":"2020-01-16T16:23:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11301"},"modified":"2020-01-16T17:25:19","modified_gmt":"2020-01-16T21:25:19","slug":"the-distillery-01-16-2020","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/the-distillery-01-16-2020\/","title":{"rendered":"The Distillery 01.16.2020"},"content":{"rendered":"

Warm O Rama<\/span><\/strong><\/p>\n

Arm Circles, forward\/backward balancing on 1-Leg<\/span><\/p>\n

OH Claps, balancing on 1-Leg (switch half way through set)<\/span><\/p>\n

Merkins, slow 4-count, hold at bottom\u00a0<\/span><\/p>\n

Carolina Dry Docks, slow 4-count, hold at bottom<\/span><\/p>\n

UpDogDownDog <\/span><\/p>\n

Hip Circles (knee at 90), CW\/CCW, flapjack <\/span><\/p>\n

A2G Squats<\/span><\/p>\n

Pendulum Lunge x 10, flapjack <\/span><\/p>\n

Ice Skater<\/span><\/p>\n

Ski Hops<\/span><\/p>\n

Side Straddle Hops<\/span><\/p>\n

 <\/p>\n

Animal Walk, Out & Back, 4 Parking spaces<\/span><\/p>\n

Bear<\/span><\/p>\n

Crab<\/span><\/p>\n

Lizard<\/span><\/p>\n

Duck <\/span><\/p>\n

Bunny<\/span><\/p>\n

Deconstruct\/Reconstruct Burpee Suicides<\/span><\/p>\n

Run first 5 parking spaces, Leg Thrusts x 5, return to start<\/span><\/p>\n

Run 10 parking spaces, Merkins x 5, return to start<\/span><\/p>\n

Run 15 parking spaces, Squat jump x 5, return to start<\/span><\/p>\n

Run 20 parking spaces, Burpees x 5, return to start<\/span><\/p>\n

Repeato with 10 reps<\/span><\/p>\n

UpDogDownDog<\/span><\/p>\n

Worst Merkin Ever<\/span><\/p>\n

Worst Plank Ever<\/span><\/p>\n

Warrior 1\/2\/3 to Standing splits, flapjack <\/span><\/p>\n

Marching bridge, flapjack<\/span><\/p>\n

Bird Dog to Awkward Airplane, flapjack <\/span><\/p>\n

Marching Bridge,\u00a0 flapjack <\/span><\/p>\n

Seated Chair, Twisted to each side<\/span><\/p>\n

Mary<\/span><\/strong><\/p>\n

Protractor<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Warm O Rama Arm Circles, forward\/backward balancing on 1-Leg OH Claps, balancing on 1-Leg (switch half way through set) Merkins, slow 4-count, hold at bottom\u00a0 Carolina Dry Docks, slow 4-count, hold at bottom UpDogDownDog Hip Circles (knee at 90), CW\/CCW, flapjack A2G Squats Pendulum Lunge x 10, flapjack Ice Skater Ski Hops Side Straddle Hops […]<\/p>\n","protected":false},"author":176,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-11301","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Drano","date":"01\/16\/2020","pax":"Gucci, Schneider, Katniss, Fender, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11301","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11301"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11301\/revisions"}],"predecessor-version":[{"id":11302,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11301\/revisions\/11302"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11301"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11301"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11301"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}