{"id":12063,"date":"2020-04-27T18:37:41","date_gmt":"2020-04-27T22:37:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12063"},"modified":"2020-04-27T18:37:41","modified_gmt":"2020-04-27T22:37:41","slug":"zoom-flatline-preblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/zoom-flatline-preblast\/","title":{"rendered":"Zoom Flatline Preblast"},"content":{"rendered":"

 <\/p>\n

SSH<\/p>\n

Run 2 minutes.<\/p>\n

1 Nolan Ryan Left ,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan Right, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R<\/p>\n

5 Shuffle-Squats\/ 5 Burpees Do Exercise #1<\/strong>,<\/p>\n

One minute Jump Rope\/High Knees etc.<\/p>\n

5 Shuffle-Squats\/5 Burpees Do exercise #2<\/strong>,<\/p>\n

One minute Jump Rope\/High Knees etc<\/p>\n

5 Shuffle-Squats\/ 5 Burpees, Exercise Do Exercise#3\u2026<\/strong><\/p>\n

    \n
  1. 25 WWII 2 2. 25 HtH\u00a0\u00a0\u00a0\u00a0 3. 25 LBC,\u00a0\u00a0\u00a0\u00a0\u00a0 4. 25 DC American Hammers\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5. 25 Crab Cakes<\/li>\n
  2. 25 DC Mtn Climbers 7. 25 Plank Jack 8. 25 Dive Bombers\u00a0\u00a0\u00a0\u00a0\u00a0 9. 25 Mike Tysons\u00a0\u00a0\u00a0\u00a0 10. 25 Ski Jump<\/li>\n<\/ol>\n

     <\/p>\n

    5 Jump Squats\/3 WMD Merkins Exercise #1.\u00a0 One minute Jump Rope\/High Knees etc Exercise #2\u00a0 5 Jump Squats\/3 WMD Merkins, One minute Jump Rope\/High Knees etc\u00a0\u00a0 Exercise #2<\/p>\n

      \n
    1. 10 SSH 2. 10 Jump Squats 3. 10 Bonnie Blairs\u00a0\u00a0\u00a0 4. 10 DC Running with Scissors\u00a0\u00a0\u00a0\u00a0 5. 10 DC Speed Skaters<\/li>\n
    2. 10 Absolutions. 7. 10 Alternating Shoulder Taps 8. 10 Pickle Pounders\u00a0\u00a0 9.\u00a0 10 Monkey Humpers\u00a0\u00a0\u00a0 10. 10 Copperhead Squats<\/li>\n<\/ol>\n

      Mary<\/p>\n","protected":false},"excerpt":{"rendered":"

        SSH Run 2 minutes. 1 Nolan Ryan Left ,\u00a0 5 Hand Release Merkins,\u00a0 1 Nolan Ryan Right, 5 Hand Release Merkins \u2026.5 Nolan Ryan L,\u00a0 5 Hand Release Merkins,\u00a0 5 Nolan Ryan R 5 Shuffle-Squats\/ 5 Burpees Do Exercise #1, One minute Jump Rope\/High Knees etc. 5 Shuffle-Squats\/5 Burpees Do exercise #2, One minute […]<\/p>\n","protected":false},"author":473,"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-12063","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Drip Technical Support: Zima","date":"4\/28\/20","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12063","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12063"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12063\/revisions"}],"predecessor-version":[{"id":12069,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12063\/revisions\/12069"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}