{"id":12140,"date":"2020-05-17T21:52:43","date_gmt":"2020-05-18T01:52:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12140"},"modified":"2020-05-17T21:52:43","modified_gmt":"2020-05-18T01:52:43","slug":"move-those-feet-or-youll-get-thunderstruck","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/05\/move-those-feet-or-youll-get-thunderstruck\/","title":{"rendered":"Move those feet or you\u2019ll get Thunderstruck!"},"content":{"rendered":"<p>Slow and steady warmarama&#8230;for 10 minutes.<\/p>\n<p>Mosey over to pull up bars. \u00a0Proceed to do a mini-circuit:<\/p>\n<p>&#8211; (grab bar like an axe) pull up to right side and hold, on Q\u2019s cue lower. Go back up to the left side and hold. \u00a0Repeat several times.<\/p>\n<p>&#8211; \u201cslow downs\u201d&#8230;pull up to the bar (regular pull up position) and hold till Q starts cadence. Slowly lower to the cadence Q gives. (Almost a 4 count)<\/p>\n<p>&#8211; (reg position) pull up and shift from left side then shift over to the right and go back and forth.<\/p>\n<p>&nbsp;<\/p>\n<p>After that, mosey to the track for 25 minutes of agility drills!!<\/p>\n<p>&#8211; linear hop, 2 in and 2 out, Cross in front, Out and Back, Scissors, Single Leg Linear, single leg ski, a few cone drills.<\/p>\n<p>&nbsp;<\/p>\n<p>&#8211; Burpees to Thunderstruck \u00a0(about 33)<\/p>\n<p>&#8211; MARY<\/p>\n<p>&nbsp;<\/p>\n<p>LIFT UO THOSE WHO ARE HURTING AND PRAISE FOR THE FELLOWSHIP<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Slow and steady warmarama&#8230;for 10 minutes. Mosey over to pull up bars. \u00a0Proceed to do a mini-circuit: &#8211; (grab bar like an axe) pull up to right side and hold, on Q\u2019s cue lower. Go back up to the left side and hold. \u00a0Repeat several times. &#8211; \u201cslow downs\u201d&#8230;pull up to the bar (regular pull [&hellip;]<\/p>\n","protected":false},"author":241,"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-12140","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Bevo ","date":"05\/16\/2020","pax":"Spicoli, Greenspan, Burn, Cheesesteak, HOG, Root Canal, Mutton, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12140","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12140"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12140\/revisions"}],"predecessor-version":[{"id":12141,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12140\/revisions\/12141"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}