{"id":12028,"date":"2020-04-14T20:38:58","date_gmt":"2020-04-15T00:38:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12028"},"modified":"2020-04-14T20:56:17","modified_gmt":"2020-04-15T00:56:17","slug":"tax-exempt-at-bw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/tax-exempt-at-bw\/","title":{"rendered":"Tax Exempt at B&amp;W"},"content":{"rendered":"<p><strong>WARMARAMA<\/strong><\/p>\n<ul>\n<li>SSH\u2019s x 15<\/li>\n<li>Hillbillies x 15<\/li>\n<li>Arm Swirlie Things (Fwd) x 12<\/li>\n<li>Arm Swirlie Things (Rev) x 12<\/li>\n<li>Seal Claps x 12<\/li>\n<li>Overhead Claps x 12<\/li>\n<li>Whirlies With a Social Disease x 12<\/li>\n<li>Standing Hamstring Stretch \u2013 feet even for a 10 count (repeato)<\/li>\n<li>Standing Hamstring Stretch \u2013 left foot over right for a 10 count<\/li>\n<li>Standing Hamstring Stretch \u2013 right foot over left for a 10 count<\/li>\n<li>Mountain Climbers x 12<\/li>\n<li>Calf stretches \u2014 each leg for a 10 count<\/li>\n<li>Seated Groin Stretch x 2 sets of a 10 count<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>THE THANG:\u00a0 With your kettlebell or dumbbell, do the following:\u00a0 \u00a0 ( You may listen to whatever music that you choose.\u00a0 However, points will be deducted for listening to Rush, Neil Young,Culture Club and Justin Beiber &#8212; which are all equally crappy in my opinion))<\/strong><\/p>\n<ul>\n<li>Round 1\n<ul>\n<li>Curls x 15<\/li>\n<li>Skull Crushers x 15<\/li>\n<li>Shoulder Presses x 15<\/li>\n<li>Bent Over Rows x 15Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 2\n<ul>\n<li>Curls x 15<\/li>\n<li>Skull Crushers x 15<\/li>\n<li>Shoulder Presses x 15<\/li>\n<li>Bent Over Rows x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 3\n<ul>\n<li>Curls x 15<\/li>\n<li>Skull Crushers x 15<\/li>\n<li>Shoulder Presses x 15<\/li>\n<li>Bent Over Rows x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 4\n<ul>\n<li>Goblet Squats x 15<\/li>\n<li>Upright Rows x 15<\/li>\n<li>Kettlebell Swings\u00a0 x 15<\/li>\n<li>Head Halos x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 5\n<ul>\n<li>Goblet Squats x 15<\/li>\n<li>Upright Rows x 15<\/li>\n<li>Kettlebell Swings\u00a0 x 15<\/li>\n<li>Head Halos x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 6\n<ul>\n<li>Goblet Squats x 15<\/li>\n<li>Upright Rows x 15<\/li>\n<li>Kettlebell Swings\u00a0 x 15<\/li>\n<li>Head Halos x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li>Round 7\n<ul>\n<li>Unbalanced Merkins (left hand on dumbell\/kettlebell) x 15<\/li>\n<li>Situps with weight x 15<\/li>\n<li>Steph Currys x 15<\/li>\n<li>Front Raises x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 8\n<ul>\n<li>Unbalanced Merkins (left hand on dumbell\/kettlebell) x 15<\/li>\n<li>Situps with weight x 15<\/li>\n<li>Steph Currys x 15<\/li>\n<li>Front Raises x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Round 9\n<ul>\n<li>Unbalanced Merkins (left hand on dumbell\/kettlebell) x 15<\/li>\n<li>Situps with weight x 15<\/li>\n<li>Steph Currys x 15<\/li>\n<li>Front Raises x 15\n<ul>\n<li>Sprint 40 yards, perform 5 burpees, Sprint back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>MARY:<\/strong><\/p>\n<ul>\n<li>American Hammers x 15<\/li>\n<li>Penguin Crunches x 15<\/li>\n<li>Low Flutters x 15<\/li>\n<li>Sweat Angles x 15<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none\"><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WARMARAMA SSH\u2019s x 15 Hillbillies x 15 Arm Swirlie Things (Fwd) x 12 Arm Swirlie Things (Rev) x 12 Seal Claps x 12 Overhead Claps x 12 Whirlies With a Social Disease x 12 Standing Hamstring Stretch \u2013 feet even for a 10 count (repeato) Standing Hamstring Stretch \u2013 left foot over right for a [&hellip;]<\/p>\n","protected":false},"author":245,"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-12028","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Da Schultznit","date":"15 April 2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12028","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\/245"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12028"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12028\/revisions"}],"predecessor-version":[{"id":12032,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12028\/revisions\/12032"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}