{"id":14710,"date":"2021-01-28T09:01:56","date_gmt":"2021-01-28T13:01:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14710"},"modified":"2021-01-28T09:01:56","modified_gmt":"2021-01-28T13:01:56","slug":"breaking-the-rules-at-is","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/breaking-the-rules-at-is\/","title":{"rendered":"Breaking the Rules at IS"},"content":{"rendered":"<p>The Pax gathered right at 7am for a torrid beatdown that was ala Flatline and Run n Gun mixed together and where later the Q was accused on slack of breaking the rules at IS.<\/p>\n<p><strong>Warm-up<\/strong><\/p>\n<p>15 Burpees<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>mosey to bottom of Intimidato- 50: merkins, squats, WW2s<\/p>\n<p>mosey around park to the bus parking lot of Wiley: 15 burpees<\/p>\n<p>mosey to Fries Memorial Moravian- 50 merkins, squats, WW2s<\/p>\n<p>mosey Reynolds High School<\/p>\n<p>parter A runs a lap around school\/ B does Ski Abs- Flapjack<\/p>\n<p>Partner A runs lap\/ B does squat jumps- flapjack<\/p>\n<p>partner A runs lap\/ B does peter burpees- flapjack<\/p>\n<p>Mosey to St Leo&#8217;s<\/p>\n<p>EMOM run down and back on soccer field and do burpees for the rest of the minute (6 minutes)<\/p>\n<p>Mosey back to the start<\/p>\n<p>Finish- 3.7 miles covered<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Pax gathered right at 7am for a torrid beatdown that was ala Flatline and Run n Gun mixed together and where later the Q was accused on slack of breaking the rules at IS. Warm-up 15 Burpees The Thang mosey to bottom of Intimidato- 50: merkins, squats, WW2s mosey around park to the bus [&hellip;]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[93],"tags":[],"class_list":["post-14710","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"H.O.G","date":"1\/23\/2021","pax":"Drip, Mutton, Deuce, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14710","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14710"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14710\/revisions"}],"predecessor-version":[{"id":14711,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14710\/revisions\/14711"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14710"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14710"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14710"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}