{"id":16788,"date":"2021-07-31T20:22:37","date_gmt":"2021-08-01T00:22:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16788"},"modified":"2021-07-31T20:22:37","modified_gmt":"2021-08-01T00:22:37","slug":"is-on-the-last-day-of-july","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/is-on-the-last-day-of-july\/","title":{"rendered":"IS on the Last Day of July"},"content":{"rendered":"<p>Stretch and warm up\u00a0 30 Merkins interspersed throughout warm up<\/p>\n<p>Run up hill on sidewalk in front of the Y, Do 2 Mtn Climbers (DC) at each column.<\/p>\n<p>Mosey to Pocket Park:<\/p>\n<ul>\n<li>10 Dips, Erkins, Derkins in cadence<\/li>\n<li>20 Burpees. At each 5 Burpees add a Merkin to the Burpee.\u00a0 (30 Merkins)<\/li>\n<\/ul>\n<p>DORA: \u00a0100 Heels to Heaven, 200 LBC, 200 WW2s\u00a0 (Partner moseys around loop at pocket park)<\/p>\n<p>Mosey to Pull up bars. Partner Up.\u00a0 30 Pull Ups between partners.\u00a0 Low Flutter while partner does pull ups.<\/p>\n<p>Captain Thor:\u00a0 1 WW2\/2 American Hammers, 2 WW2\/4 American Hammers, 3 WW2\/6 American Hammers\u202610 WW2\/20 \u00a0(55 WW2s)<\/p>\n<p>Mosey back to start for Mary: Asheville Abs<\/p>\n<p>Great weather, Great Work, and Great Company.\u00a0 Kotters to Tar Hill!<\/p>\n<p>Prayer Requests:\u00a0 Mutton&#8217;s brother and Boomerang&#8217;s sister.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stretch and warm up\u00a0 30 Merkins interspersed throughout warm up Run up hill on sidewalk in front of the Y, Do 2 Mtn Climbers (DC) at each column. Mosey to Pocket Park: 10 Dips, Erkins, Derkins in cadence 20 Burpees. At each 5 Burpees add a Merkin to the Burpee.\u00a0 (30 Merkins) DORA: \u00a0100 Heels [&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":[112,93],"tags":[],"class_list":["post-16788","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-impossible-situation"],"acf":{"q":"Drip","date":"7\/31\/21","pax":"Boomerang, Tar Heel, Mutton, Drip"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16788","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=16788"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16788\/revisions"}],"predecessor-version":[{"id":16789,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16788\/revisions\/16789"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}