{"id":11626,"date":"2020-02-19T07:50:27","date_gmt":"2020-02-19T11:50:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11626"},"modified":"2020-02-19T07:50:27","modified_gmt":"2020-02-19T11:50:27","slug":"hanes-park-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/hanes-park-workout\/","title":{"rendered":"Hanes Park Workout"},"content":{"rendered":"<p>We split the body in 2, upper half and lower half.<\/p>\n<p>&nbsp;<\/p>\n<p>20 Irkins<\/p>\n<p>30 dips<\/p>\n<p>40 jack reachers<\/p>\n<p>30 seal claps<\/p>\n<p>20 overhead claps<\/p>\n<p>10 derkins<\/p>\n<p>run up and max on pull ups or 60 sec hang<\/p>\n<p>repeato x3<\/p>\n<p>&nbsp;<\/p>\n<p>on track<\/p>\n<p>side to side step throughs<\/p>\n<p>broad jumps<\/p>\n<p>straight leg jumps<\/p>\n<p>lunges<\/p>\n<p>reverse lunges<\/p>\n<p>power skip<\/p>\n<p>jog the curve to the beginning and repeato x2<\/p>\n<p>&nbsp;<\/p>\n<p>Mary: Mountain climbers, peter parkers, parker peters, full extension pickle pounders.<\/p>\n<p>&nbsp;<\/p>\n<p>my legs are a bit wobbly, hope yours are too.<\/p>\n<p>&nbsp;<\/p>\n<p>Echelon for young professionals meeting next Friday 2\/28\/20, 6pm at Foothills tasting room, 2.0s welcome<\/p>\n<p>Blue Steel returns to the scene this Friday at Urban Assault. \u00a0It&#8217;ll be good to have him back.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We split the body in 2, upper half and lower half. &nbsp; 20 Irkins 30 dips 40 jack reachers 30 seal claps 20 overhead claps 10 derkins run up and max on pull ups or 60 sec hang repeato x3 &nbsp; on track side to side step throughs broad jumps straight leg jumps lunges reverse [&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":[82],"tags":[],"class_list":["post-11626","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Snookie","date":"2\/19\/2020","pax":"Lay-z boy, Dutch Dog, Tarheel, Lambchop, Razzy, Greenspan, Red Barron, Chisel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11626","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=11626"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11626\/revisions"}],"predecessor-version":[{"id":11627,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11626\/revisions\/11627"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}