{"id":16600,"date":"2021-07-12T21:40:36","date_gmt":"2021-07-13T01:40:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16600"},"modified":"2021-07-12T21:40:36","modified_gmt":"2021-07-13T01:40:36","slug":"q-at-iron-throne","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/q-at-iron-throne\/","title":{"rendered":"Q at Iron Throne"},"content":{"rendered":"<p>Warm up and stretch<\/p>\n<p>Mosey to Playground (the long way)<\/p>\n<p>1 pull up\/1 Merkin, 2 pull ups\/2 Merkins\u20265 Pull ups\/5 Merkins<\/p>\n<p>After 5 run 1 lap.\u00a0 At 1<sup>st<\/sup> corner: 25 Iron Mikes. 2<sup>nd<\/sup> corner 25 Squats, 3<sup>rd<\/sup> corner 25 WW2s, 4<sup>th<\/sup> corner 15 Burpees.\u00a0\u00a0\u00a0 Pick up the 6<\/p>\n<p>Repeat 2 times.<\/p>\n<p>Mosey to the Field:\u00a0 Groups of 3.\u00a0 A. Murder Bunny to 1<sup>st<\/sup> cone.\u00a0 B. Run to 2<sup>nd<\/sup> cone and plank Jack until A arrives.\u00a0 C. run to 3<sup>rd<\/sup> cone and low flutter until relieved.\u00a0 Then run back to 1<sup>st<\/sup> cone and murder bunny to 2<sup>nd<\/sup> cone. Rinse and Repeat until time is called.<\/p>\n<p>Mary: Asheville Abs and King Tuts<\/p>\n<p>Great Group of HIMs today at the throne and not a lot of MC.\u00a0 A nice breeze made the workout tolerable.\u00a0 Burns noted that we all remained on on our six well after Mary was done and through the COT.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up and stretch Mosey to Playground (the long way) 1 pull up\/1 Merkin, 2 pull ups\/2 Merkins\u20265 Pull ups\/5 Merkins After 5 run 1 lap.\u00a0 At 1st corner: 25 Iron Mikes. 2nd corner 25 Squats, 3rd corner 25 WW2s, 4th corner 15 Burpees.\u00a0\u00a0\u00a0 Pick up the 6 Repeat 2 times. Mosey to the Field:\u00a0 [&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":[112,145],"tags":[],"class_list":["post-16600","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Drip","date":"7\/12\/21","pax":"Huck, Burns, Green Acres, Michael Bolton, Ziggy, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16600","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=16600"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16600\/revisions"}],"predecessor-version":[{"id":16601,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16600\/revisions\/16601"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}