{"id":16159,"date":"2021-06-03T19:39:56","date_gmt":"2021-06-03T23:39:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16159"},"modified":"2021-06-03T19:39:56","modified_gmt":"2021-06-03T23:39:56","slug":"absolutley-delightful","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/absolutley-delightful\/","title":{"rendered":"ABSolutley Delightful"},"content":{"rendered":"<p>YHC picked up the empty Q slot for WIB this morning and wanted to get miles and focus on one body part.<\/p>\n<p>Warm Up<\/p>\n<p>SSH<\/p>\n<p>Abe<\/p>\n<p>Whirly<\/p>\n<p>The Thang<\/p>\n<p>station 1<\/p>\n<p>5 burpees<\/p>\n<p>5 V ups<\/p>\n<p>station 2<\/p>\n<p>5 burpees<br \/>\n5 in and out abs<\/p>\n<p>station 3<\/p>\n<p>5 burpees<br \/>\n5 5 gas pumps<\/p>\n<p>station 4<\/p>\n<p>5 burpees<\/p>\n<p>5 CS penguin crunches DC<\/p>\n<p>repeat keep burpees the same, go by 5 each ab exercise<\/p>\n<p>Finish<\/p>\n<p>NMM<\/p>\n<p>Most pax finished 5 to 6 laps<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC picked up the empty Q slot for WIB this morning and wanted to get miles and focus on one body part. Warm Up SSH Abe Whirly The Thang station 1 5 burpees 5 V ups station 2 5 burpees 5 in and out abs station 3 5 burpees 5 5 gas pumps station 4 [&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":[84],"tags":[],"class_list":["post-16159","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"H.O.G","date":"6\/3\/2021","pax":"Workbench, Dr. Root Canal, Hazer, DQ, Van Gogh, Huck, Greenspan, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16159","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=16159"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16159\/revisions"}],"predecessor-version":[{"id":16160,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16159\/revisions\/16160"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}