{"id":12085,"date":"2020-04-29T17:21:40","date_gmt":"2020-04-29T21:21:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12085"},"modified":"2020-04-29T17:21:40","modified_gmt":"2020-04-29T21:21:40","slug":"trq-04-30-20-preblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/04\/trq-04-30-20-preblast\/","title":{"rendered":"TRQ  04.30.20 (Preblast)"},"content":{"rendered":"<p>Warm-up exercises of your own choosing<\/p>\n<p>You will need a rock, kettle bell, or dumbbell for the following.<\/p>\n<p>Run two tenths of a mile between sets and repeat sets for 45 minutes.<\/p>\n<p>Set 1<\/p>\n<p>20 CURLS (10 EACH ARM)<br \/>\n20 PLANK JACKS (DBL COUNT)<br \/>\n20 KETTLE BELL SWINGS<br \/>\n20 WWII SIT-UPS<br \/>\n10 MERKINS<\/p>\n<p>Set 2<\/p>\n<p>20 OVERHEAD PRESS (10 EACH SIDE)<br \/>\n20 PETER PARKERS (DBL COUNT)<br \/>\n20 GOBLET SQUATS<br \/>\n20 LBCs<br \/>\n10 WIDE MERKINS<\/p>\n<p>Set 3<\/p>\n<p>20 UPRIGHT ROWS<br \/>\n20 MOUNTIAN CLIMBERS (DBL COUNT)<br \/>\n20 ELF ON THE SHELF (10 EACH SIDE)<br \/>\n20 HEELS TO HEAVEN<br \/>\n10 HAND RELEASE MERKINS<\/p>\n<p>Set 4<\/p>\n<p>20 BENT OVER ROWS<br \/>\n20 PARKER PETERS (DBL COUNT)<br \/>\n20 FIGURE EIGHTS<br \/>\n20 FREDDY MERCS (DBL COUNT)<br \/>\n10 ALT SHOULDER TAPS<\/p>\n<p>Set 5<\/p>\n<p>20 SKULL CRUSHERS<br \/>\n20 BOX CUTTERS<br \/>\n20 PULLOVERS<br \/>\n20 LUNGES (10 EACH LEG)<br \/>\n10 DIAMOND MERKINS<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up exercises of your own choosing You will need a rock, kettle bell, or dumbbell for the following. Run two tenths of a mile between sets and repeat sets for 45 minutes. Set 1 20 CURLS (10 EACH ARM) 20 PLANK JACKS (DBL COUNT) 20 KETTLE BELL SWINGS 20 WWII SIT-UPS 10 MERKINS Set 2 [&hellip;]<\/p>\n","protected":false},"author":45,"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-12085","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Manscape","date":"04-30-2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12085","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12085"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12085\/revisions"}],"predecessor-version":[{"id":12088,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12085\/revisions\/12088"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}