{"id":12026,"date":"2020-04-13T10:14:21","date_gmt":"2020-04-13T14:14:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12026"},"modified":"2020-04-13T10:14:21","modified_gmt":"2020-04-13T14:14:21","slug":"v-parliament","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/v-parliament\/","title":{"rendered":"V Parliament"},"content":{"rendered":"<p>Warm up: All IC X 15. SSH, IST, Whirly w\/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover.<\/p>\n<p>The Thang:<\/p>\n<p>Grab a block or kettle bell and find a bench or something similar to perform Irkins,dips etc.<\/p>\n<p>All performed IC X 15<\/p>\n<p>Curls for the Girls<\/p>\n<p>Irkins<\/p>\n<p>Skull Crushers<\/p>\n<p>R leg step ups<\/p>\n<p>Overhead Press<\/p>\n<p>L leg step ups<\/p>\n<p>Bent over rows<\/p>\n<p>Dips<\/p>\n<p>Chest Press<\/p>\n<p>Dirkins<\/p>\n<p>Squat and hold weight out in front straight armed for 15 seconds<\/p>\n<p>Repeat 3\/4 times<\/p>\n<p>&nbsp;<\/p>\n<p>Mary:<\/p>\n<p>OYO<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: All IC X 15. SSH, IST, Whirly w\/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a block or kettle bell and find a bench or something similar [&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":[80,104],"tags":[],"class_list":["post-12026","post","type-post","status-publish","format-standard","hentry","category-parliament","category-pre-blast"],"acf":{"q":"Schneider ","date":"4-14-2020","pax":"All welcome "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12026","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=12026"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12026\/revisions"}],"predecessor-version":[{"id":12027,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12026\/revisions\/12027"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}