{"id":13724,"date":"2020-11-05T14:26:20","date_gmt":"2020-11-05T18:26:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13724"},"modified":"2020-11-05T14:26:20","modified_gmt":"2020-11-05T18:26:20","slug":"the-pendulum","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/the-pendulum\/","title":{"rendered":"The Pendulum"},"content":{"rendered":"<p>Location:\u00a0 Food Lion @ 1415 S. Hawthorne Road<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>We forgot this part.\u00a0 Almost like it was Flatline.<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>At Pinebluff:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Monkey Humpers<\/li>\n<li>Midwife Crunch<\/li>\n<\/ul>\n<p>At Food Lion:<\/p>\n<ul>\n<li>Dips<\/li>\n<li>Bobby Hurley Jump Shots<\/li>\n<li>American Hammers<\/li>\n<\/ul>\n<p>At Magnolia:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Russian Dead Lifts (DC)<\/li>\n<li>Alabama Prom Dates<\/li>\n<\/ul>\n<p>The first visit to each station required five reps of each exercise.\u00a0 Increased by five on each visit up to twenty reps, then worked our way back down to five.\u00a0 So, five, ten fifteen, twenty, fifteen, ten, five, etc.\u00a0 We made it all the way up to 20 and back down to 5 excluding Pinebluff.<\/p>\n<p>FIN.<\/p>\n<p>Dynamic Duo this morning.\u00a0 It was great being with Drip.\u00a0 We talked about our kids, whether the course should have extended to Bolton and Covington, respectively, the health of other pax, and other topics YHC has forgotten.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Location:\u00a0 Food Lion @ 1415 S. Hawthorne Road Warmarama: We forgot this part.\u00a0 Almost like it was Flatline. Beatdown: At Pinebluff: Dive Bombers Monkey Humpers Midwife Crunch At Food Lion: Dips Bobby Hurley Jump Shots American Hammers At Magnolia: Burpees Russian Dead Lifts (DC) Alabama Prom Dates The first visit to each station required five [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-13724","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"11\/5\/2020","pax":"Drip, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13724","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13724"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13724\/revisions"}],"predecessor-version":[{"id":13725,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13724\/revisions\/13725"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}