{"id":13471,"date":"2020-10-13T09:55:11","date_gmt":"2020-10-13T13:55:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13471"},"modified":"2020-10-13T09:55:11","modified_gmt":"2020-10-13T13:55:11","slug":"vi-6","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/vi-6\/","title":{"rendered":"VI"},"content":{"rendered":"<p>Warm Up: SSH, Arm Swirly F&amp;B, Seal Claps, Overhead Claps, Abe Vagoda, Whirly w\/clap, standing hamstring stretch.<\/p>\n<p>The Thang:<\/p>\n<p>Tabata. 1 min on, 30 seconds off<\/p>\n<p>LBC,merkins, R leg step ups, Penguin crunch,L leg step ups,Irkins,WWII sit ups, dips, Imperial walkers, squats, Al Gore with Jack reachers, low flutter, box cutter, dirkins, Apollo Ohno, calf raises, plank jacks, mtn climbers, Alabama prom dates. might have left a few out.<\/p>\n<p>Announcements: Snake eyes needs 2 Q spots filled at VI in November. Reach out to him<\/p>\n<p>&nbsp;<\/p>\n<p>Prayers:<\/p>\n<p>Snake eyes M\u2019s uncle and his family with loss<\/p>\n<p>&nbsp;<\/p>\n<p>TSC took us out<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: SSH, Arm Swirly F&amp;B, Seal Claps, Overhead Claps, Abe Vagoda, Whirly w\/clap, standing hamstring stretch. The Thang: Tabata. 1 min on, 30 seconds off LBC,merkins, R leg step ups, Penguin crunch,L leg step ups,Irkins,WWII sit ups, dips, Imperial walkers, squats, Al Gore with Jack reachers, low flutter, box cutter, dirkins, Apollo Ohno, calf [&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":[112,77,116],"tags":[],"class_list":["post-13471","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-village-idiocy","category-wefoco"],"acf":{"q":"Schneider ","date":"10-12-2020","pax":"TSC,Starfish,Sour Mash,Snake Eyes, Schneider "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13471","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=13471"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13471\/revisions"}],"predecessor-version":[{"id":13472,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13471\/revisions\/13472"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}