{"id":16519,"date":"2021-07-06T12:48:30","date_gmt":"2021-07-06T16:48:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16519"},"modified":"2021-07-06T12:48:30","modified_gmt":"2021-07-06T16:48:30","slug":"3-for-double-dutch","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/3-for-double-dutch\/","title":{"rendered":"3 for Double Dutch"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>SSH\u00a0 x 50\u00a0 Stretch<\/p>\n<p>Jump 2 min<\/p>\n<p>Mosey around tennis courts<\/p>\n<p>Jump 1 min Mosey around the tennis courts (repeat 2 more times)<\/p>\n<p>Wind Sprints on Tennis Courts:\u00a0 At baseline 5 of each exercise (each time you come back to the baseline).\u00a0 At 1<sup>st<\/sup> cone 10 jumps, 2<sup>nd<\/sup> cone 20 jumps, 3<sup>rd<\/sup> cone 30 jumps.<\/p>\n<p>Dive Bombers, Double Count Iron Mikes, Burpees, Plank Jacks, Mtn Climbers,WW2s, King Tuts to the right, King Tuts to the Left, DC low Flutters<\/p>\n<p>What??? Is it really already 6:15?<\/p>\n<p>It was a pleasure working out with the likes of Lace and Tigger today. Great guys in general and also to jump with.\u00a0 Lots of MC and great conversation the entire time.\u00a0 Our shirts were soaked with sweat at the end of the workout.\u00a0 Lace probably could have used a harder beatdown&#8230;well there is always next time.\u00a0 He did have a personal best of 20 double jumps in a row that morning.\u00a0 Talk about rope envy&#8230;Tigger&#8217;s put mine to shame.\u00a0 \u00a0It was not even just about the size or weight of his rope, he really knows how to use that thing.\u00a0 YHC left knowing he was in the company of better men&#8230;ISI, right?<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; SSH\u00a0 x 50\u00a0 Stretch Jump 2 min Mosey around tennis courts Jump 1 min Mosey around the tennis courts (repeat 2 more times) Wind Sprints on Tennis Courts:\u00a0 At baseline 5 of each exercise (each time you come back to the baseline).\u00a0 At 1st cone 10 jumps, 2nd cone 20 jumps, 3rd cone 30 [&hellip;]<\/p>\n","protected":false},"author":473,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,154],"tags":[],"class_list":["post-16519","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-dbl-dutch"],"acf":{"q":"Drip","date":"7\/1\/2021","pax":"Tigger, Lace, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16519","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\/473"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16519"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16519\/revisions"}],"predecessor-version":[{"id":16520,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16519\/revisions\/16520"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}