{"id":11549,"date":"2020-02-10T12:10:36","date_gmt":"2020-02-10T16:10:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11549"},"modified":"2020-02-10T12:10:36","modified_gmt":"2020-02-10T16:10:36","slug":"estate-2-10","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/estate-2-10\/","title":{"rendered":"Estate 2\/10"},"content":{"rendered":"

Warm-up:\u00a0 SSH, IST, Ww\/C, slow MCs<\/p>\n

Simple plan:\u00a0 basically big lap around Reynolds.\u00a0 At 4 crossroads, we did 3 Burpees, then went down a side road to do set of 3 exercises, then back up the side road for 3 more Burpees before moving on.<\/p>\n

Stops\/Crossroads:<\/p>\n

    \n
  1. Lower parking lot-Ski Abs, Low Flutter, and V-Ups<\/li>\n
  2. Rock Bridge-Derkins, Dips, Merkins<\/li>\n
  3. Lower Bridge to Rugby Fields-Urkins, Mike Tysons, Squats<\/li>\n
  4. Courtyard: RL Step-ups, LL STep-Ups, Star Jumps<\/li>\n<\/ol>\n

    Lap 1: each exercise 10 times, 24\u00a0 Burpees<\/p>\n

    Lap 2: each exercise 15 times, 24 Burpees<\/p>\n

    Lap 3: each exercise 20 times, skipped Burpees<\/p>\n

    2 minutes for Mary: 2 Burpees to hit 50, LBCs, Parker Peter.<\/p>\n

    Done<\/p>\n

    2.6 miles per someone’s watch.<\/p>\n

    Small crowd, quiet group, hard work.<\/p>\n

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

    Warm-up:\u00a0 SSH, IST, Ww\/C, slow MCs Simple plan:\u00a0 basically big lap around Reynolds.\u00a0 At 4 crossroads, we did 3 Burpees, then went down a side road to do set of 3 exercises, then back up the side road for 3 more Burpees before moving on. Stops\/Crossroads: Lower parking lot-Ski Abs, Low Flutter, and V-Ups Rock […]<\/p>\n","protected":false},"author":233,"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-11549","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Chisel","date":"2\/10\/2020","pax":"Cherry Pie, Manscape, HOG, Razzie, Beverly, Chisel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11549","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\/233"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11549"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11549\/revisions"}],"predecessor-version":[{"id":11550,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11549\/revisions\/11550"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}