{"id":12023,"date":"2020-04-08T19:01:16","date_gmt":"2020-04-08T23:01:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12023"},"modified":"2020-04-08T19:01:16","modified_gmt":"2020-04-08T23:01:16","slug":"virtual-trq-for-4-9-2020","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/virtual-trq-for-4-9-2020\/","title":{"rendered":"Virtual TRQ for 4\/9\/2020"},"content":{"rendered":"<div>Warmorama<\/div>\n<ul>\n<li>\n<div>SSH<\/div>\n<\/li>\n<li>\n<div>Whirly<\/div>\n<\/li>\n<li>\n<div>Copperhead Squats<\/div>\n<\/li>\n<li>\n<div>IW<\/div>\n<\/li>\n<li>\n<div>Merkin<\/div>\n<\/li>\n<li>\n<div>Squat Jumps<\/div>\n<\/li>\n<li>\n<div>Abe Vigoda<\/div>\n<\/li>\n<li>\n<div>CDD<\/div>\n<\/li>\n<\/ul>\n<div><\/div>\n<div>The Thang<\/div>\n<div>Tabata 1: 20 seconds of AMRAP, 10 seconds of recovery x 8 sets<\/div>\n<ul>\n<li>\n<div>Mt. Climber<\/div>\n<\/li>\n<\/ul>\n<div>Tabata 2:<\/div>\n<ul>\n<li>\n<div>SSH<\/div>\n<\/li>\n<\/ul>\n<div>Tabata 3:<\/div>\n<ul>\n<li>\n<div>High knees<\/div>\n<\/li>\n<\/ul>\n<div>Tabata 4:<\/div>\n<ul>\n<li>\n<div>Merkin<\/div>\n<\/li>\n<li>\n<div>Freddie Merc<\/div>\n<\/li>\n<\/ul>\n<div>Tabata 5:<\/div>\n<ul>\n<li>\n<div>Squat\/Jumps<\/div>\n<\/li>\n<\/ul>\n<div>Tabata 6:<\/div>\n<ul>\n<li>\n<div>Overhead claps<\/div>\n<\/li>\n<\/ul>\n<div><\/div>\n<div>Mary<\/div>\n<ul>\n<li>\n<div>LBC<\/div>\n<\/li>\n<li>\n<div>peter parker<\/div>\n<\/li>\n<li>\n<div>leg scissors<\/div>\n<\/li>\n<li>\n<div>parker peter<\/div>\n<\/li>\n<li>\n<div>heels to heaven<\/div>\n<\/li>\n<li>\n<div>cumberland viaducts x 2<\/div>\n<\/li>\n<li>\n<div>american hammer<\/div>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warmorama SSH Whirly Copperhead Squats IW Merkin Squat Jumps Abe Vigoda CDD The Thang Tabata 1: 20 seconds of AMRAP, 10 seconds of recovery x 8 sets Mt. Climber Tabata 2: SSH Tabata 3: High knees Tabata 4: Merkin Freddie Merc Tabata 5: Squat\/Jumps Tabata 6: Overhead claps Mary LBC peter parker leg scissors parker [&hellip;]<\/p>\n","protected":false},"author":113,"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-12023","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"BAM","date":"4\/9\/2020","pax":"?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12023","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12023"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12023\/revisions"}],"predecessor-version":[{"id":12024,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12023\/revisions\/12024"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}