{"id":17169,"date":"2021-09-15T10:52:09","date_gmt":"2021-09-15T14:52:09","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17169"},"modified":"2021-09-15T10:52:09","modified_gmt":"2021-09-15T14:52:09","slug":"15s-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/09\/15s-at-conspiracy\/","title":{"rendered":"15s At Conspiracy"},"content":{"rendered":"<p>Today was a simple yet effective day. Today we explored the number 15. And by explored, I mean all we did was 15 reps of exercises.<\/p>\n<p>Warm-O-Rama<\/p>\n<p>20SSH, 10 Arm Swirly Forward Back, Seal Clap, Overhead Clap<\/p>\n<p>10 Whirly, 8 Abe Vigoda<\/p>\n<p>2 sets of Down Dog and Up Dog with some other stretchy stretch<\/p>\n<p>The Thang<\/p>\n<p>Mosey to the track, take a lap. On lap 2, complete 15 Burpees corner 1, 15 Lt. Dan corner 2, 15 LBC corner 3, 15 Merkin corner 4.<\/p>\n<p>Lap 3, reconstruct all of those exercises building up. Drip chose to start with merkins. 15 Merkins corner 1, 15 Merkins 15 Lt. Dan corner 2, 15 Merkins 15 Lt. Dan 15 LBC corner 3, 15 Merkins 15 Lt. Dan 15 LBC 15 Burpee corner 4.<\/p>\n<p>Lap 4, deconstruct it all starting with Burpees! 15 Burpees 15 LBC, 15 Lt. Dan, 15 Merkins corner 1. 15 LBC 15 Lt. Dan 15 Merkins corner 2. 15 Lt. Dan 15 Merkins corner 3, 15 Merkins corner 4.<\/p>\n<p>Mary<\/p>\n<p>15 Mutton Crunch each side. 15 WWII. Then Palin took us home for some modified Plank Merkins.<\/p>\n<p>&nbsp;<\/p>\n<p>I took us home with thanks for the day.<\/p>\n<p>Announcements<\/p>\n<p>Want a fun date night? Theater Alliance has some fantastic plays\/musicals coming up, you should check them out.<\/p>\n<p>&nbsp;<\/p>\n<p>Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today was a simple yet effective day. Today we explored the number 15. And by explored, I mean all we did was 15 reps of exercises. Warm-O-Rama 20SSH, 10 Arm Swirly Forward Back, Seal Clap, Overhead Clap 10 Whirly, 8 Abe Vigoda 2 sets of Down Dog and Up Dog with some other stretchy stretch [&hellip;]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-17169","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Lamb Chop","date":"9\/15\/2021","pax":"Drip, Mutton, Razzie, Palin, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17169","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\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17169"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17169\/revisions"}],"predecessor-version":[{"id":17170,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17169\/revisions\/17170"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}