{"id":15363,"date":"2021-03-25T19:16:35","date_gmt":"2021-03-25T23:16:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15363"},"modified":"2021-04-21T16:01:32","modified_gmt":"2021-04-21T20:01:32","slug":"jumping-the-rope","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/jumping-the-rope\/","title":{"rendered":"Jumping the Rope"},"content":{"rendered":"<p>A PAX of 3 barely found enough room at the former grounds of #TheEstate to jump some rope. $5 Footlong and Wobegon did their own thing around the grounds and joined for COT.\u00a0 It was a good thing WIB chose a different site or we might have been crowded and forced to be closer then the Covid safe 6 feet.<\/p>\n<p>45 minutes of Tabata.<\/p>\n<p>20 secs on, 10 secs off x 8<\/p>\n<p>10 sets with 30 secs rest in between<\/p>\n<p>&nbsp;<\/p>\n<p>1. Jump and Cat Cow<\/p>\n<p>2. Jump and Squat<\/p>\n<p>3. Jump and Merkins<\/p>\n<p>4. Jump and Lunges<\/p>\n<p>5. Jump and LBCs<\/p>\n<p>6. Jump and Heals to Heaven<\/p>\n<p>7. Jump and Jack Reacher<\/p>\n<p>8. Jump and Alternate Knee Touches<\/p>\n<p>9. Jump and Plank<\/p>\n<p>10. Jump and American Hammer<\/p>\n<ul>\n<li>Rocked out to some 2000s Alternative<\/li>\n<\/ul>\n<p>https:\/\/music.amazon.com\/user-playlists\/17a02ed6a720411690d75f2220c6909dsune?ref=dm_sh_oIi7FqBAyZnUGPWUSfvzLwMmD<\/p>\n<p>Strong work today and good to catch up\u00a0 bit when I wasn&#8217;t too out of breath. It was an official F3 workout as the 5 core principles were mentioned and we closed in a COT.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A PAX of 3 barely found enough room at the former grounds of #TheEstate to jump some rope. $5 Footlong and Wobegon did their own thing around the grounds and joined for COT.\u00a0 It was a good thing WIB chose a different site or we might have been crowded and forced to be closer then [&hellip;]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[154],"tags":[],"class_list":["post-15363","post","type-post","status-publish","format-standard","hentry","category-dbl-dutch"],"acf":{"q":"Closer","date":"3\/25\/2021","pax":"BAM, Cheesesteak, Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15363","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15363"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15363\/revisions"}],"predecessor-version":[{"id":15612,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15363\/revisions\/15612"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}