{"id":11339,"date":"2020-01-20T07:53:19","date_gmt":"2020-01-20T11:53:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11339"},"modified":"2020-01-20T07:53:19","modified_gmt":"2020-01-20T11:53:19","slug":"the-village","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/the-village\/","title":{"rendered":"The Village"},"content":{"rendered":"<p>Cool morning at the village, not many wanted to come out after the slog in the rain last week, or maybe just because some people have holiday today.<\/p>\n<p>Uninspired workout but felt the burn.<\/p>\n<p>warm-ups<\/p>\n<p>at the bridge- 10 derkins, 10 merkins, 10 irkins<\/p>\n<p>run to the next bridge- 10 star jumps<\/p>\n<p>repeto x5<\/p>\n<p>&nbsp;<\/p>\n<p>run to the lower bridge- 10 partner pickups (slightly different style)<\/p>\n<p>run to mid hill- 10 alternating jump squats<\/p>\n<p>run to top of hill- 30 dips<\/p>\n<p>back to midcill- 10 side lunges each leg<\/p>\n<p>back to bridge- repeto x3<\/p>\n<p>&nbsp;<\/p>\n<p>Bonus round was not achieved and we only had 1 minute of mary, Q fail.<\/p>\n<p>will be better next time fellas. \u00a0Thanks for joining.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cool morning at the village, not many wanted to come out after the slog in the rain last week, or maybe just because some people have holiday today. Uninspired workout but felt the burn. warm-ups at the bridge- 10 derkins, 10 merkins, 10 irkins run to the next bridge- 10 star jumps repeto x5 &nbsp; [&hellip;]<\/p>\n","protected":false},"author":240,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-11339","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Snookie","date":"1\/20\/2020","pax":"Chisel, Fokker, H.O.G, Cheesecake"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11339","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\/240"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11339"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11339\/revisions"}],"predecessor-version":[{"id":11340,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11339\/revisions\/11340"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}