{"id":11682,"date":"2020-02-24T16:05:11","date_gmt":"2020-02-24T20:05:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11682"},"modified":"2020-02-24T16:05:11","modified_gmt":"2020-02-24T20:05:11","slug":"vi-5","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/vi-5\/","title":{"rendered":"VI"},"content":{"rendered":"<p>Warm up: SSH, IST, Arm Swirly F\/B, Seal Clap, Overhead Clap,Moroccan Night Club, Arm stretches, standing hamstring stretch.<\/p>\n<p>The Thang: Mosey long way around track to lighted area. Partner up for Dora. 100 hand release merkins, 200 monkey humpers, 300 LBC\u2019s. Mosey long way to shelter. 2 rounds of 15 reps OYO. L leg step ups, dips, R leg step ups, bench press, bench rises, irkins. Move to wall for BTTW, wall sit with jack reachers, BTTW, wall sit with wonder bras. mosey to parking lot for Mary<\/p>\n<p>&nbsp;<\/p>\n<p>Mary: By committee. \u00a0Penguin crunch, Mutton crunch L\/R, Alabama Prom Dates, outside alternating knee touches, American Hammer.<\/p>\n<p>Announcements and Prayers. YHC wasn\u2019t told of any as I had to leave at 6 to get home and be ready to leave at a time to take 2.1 to school and get to work.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: SSH, IST, Arm Swirly F\/B, Seal Clap, Overhead Clap,Moroccan Night Club, Arm stretches, standing hamstring stretch. The Thang: Mosey long way around track to lighted area. Partner up for Dora. 100 hand release merkins, 200 monkey humpers, 300 LBC\u2019s. Mosey long way to shelter. 2 rounds of 15 reps OYO. L leg step [&hellip;]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11682","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Schneider ","date":"2\/24\/20","pax":"Sassy,Harden,The Singing Cowboy,Sour Mash, Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11682","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11682"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11682\/revisions"}],"predecessor-version":[{"id":11683,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11682\/revisions\/11683"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}