{"id":14600,"date":"2021-01-20T07:57:53","date_gmt":"2021-01-20T11:57:53","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14600"},"modified":"2021-04-29T16:43:17","modified_gmt":"2021-04-29T20:43:17","slug":"birthday-treat","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/birthday-treat\/","title":{"rendered":"Birthday Treat"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-14601\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/01\/F5DC98CE-52A0-47A2-BD16-E3B967E05A2B.jpeg\" alt=\"\" width=\"1\" height=\"1\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-14601\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/01\/F5DC98CE-52A0-47A2-BD16-E3B967E05A2B.jpeg\" alt=\"\" width=\"1\" height=\"1\" \/>Warm a rama<\/p>\n<p>lap around track<\/p>\n<p>SSH X 20<\/p>\n<p>ISTx20<\/p>\n<p>Squat x10<\/p>\n<p>Abe Vigota x 6<\/p>\n<p>Arm swirly things forward, backward, overhead x 10<\/p>\n<p>The Thang,<\/p>\n<p>Spot 1-Intimidator hill<\/p>\n<p>one group ran up hill while other performed exercises<\/p>\n<p>AMRAP<\/p>\n<p>Burpees<\/p>\n<p>Mountain Climbers<\/p>\n<p>Spot 2-Playground<\/p>\n<p>4 sets of 15 dips and reverse rows<\/p>\n<p>spot 3-Track<\/p>\n<p>One group runs a lap while other group does exercise and switches off until one lap is completed with the exercises:<\/p>\n<p>Burpees<\/p>\n<p>Broad Jumps<\/p>\n<p>Walking Lunges<\/p>\n<p>Mary<\/p>\n<p>mutton crunch<\/p>\n<p>hold plank to finish<\/p>\n<p>Announcements:<\/p>\n<p>Spicoli\u2019s birthday!! Blood Drive on February 20th, Fellowship of the Idiot Run on March 6th. The Mortomir run March 20th.<br \/>\nPrayers:<\/p>\n<p>Peaceful Transition of Power,<\/p>\n<p>Unity with the Country<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm a rama lap around track SSH X 20 ISTx20 Squat x10 Abe Vigota x 6 Arm swirly things forward, backward, overhead x 10 The Thang, Spot 1-Intimidator hill one group ran up hill while other performed exercises AMRAP Burpees Mountain Climbers Spot 2-Playground 4 sets of 15 dips and reverse rows spot 3-Track One [&hellip;]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-14600","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Red Baron","date":"1\/20\/21","pax":"Spicoli, mutton, lamb chop, cherry pie, Razzie, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14600","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14600"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14600\/revisions"}],"predecessor-version":[{"id":15744,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14600\/revisions\/15744"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}