{"id":17342,"date":"2021-10-04T08:25:30","date_gmt":"2021-10-04T12:25:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17342"},"modified":"2021-10-04T08:25:30","modified_gmt":"2021-10-04T12:25:30","slug":"iron-thrown-1-monday-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/10\/iron-thrown-1-monday-workout\/","title":{"rendered":"Iron Thrown #1 Monday Workout"},"content":{"rendered":"<p>Not my usual posting place, however always a good crew at The Iron Throne!<\/p>\n<p>Warm-O-Rama<\/p>\n<p>20 SSH, 15 Imperial Walker, 15 Hillbilly, 10 Whirly, 8 Abe Vigoda, and a little stretchy stretch<\/p>\n<p>The Thang<\/p>\n<p>Mosey to the field and take a quick lap. Partner up for a little Dora 1,2,3. 100 Merkins, 200 LBC, 300 Squat.<\/p>\n<p>Then a new thing I call the Monkey Humper Burpee Circle of Death! Circle up and start doing Monkey Humpers. One person starts doing 5 burpees then runs around the circle while the next person starts 5 burpees and so on until finished. Then reverse the whole thing.<\/p>\n<p>Next, we bear crawled up the hill next to the field and did 3 WMDs. Repeato X3.<\/p>\n<p>Lastly, run to the track and do 4 corners. Corner 1 10 Burpees, corner 2 10 Lt. Dan, 10 Peter Parker, 10 Parker Peter, and then 10 Inverted Rows on the swings.<\/p>\n<p>Mosey back to start for Mary.<\/p>\n<p>10 Mutton Crunch each side. 10 Big O. 15 Penguin Crunch, 3 Huckleberry Merkins, 10 Freddy Mercs, time!<\/p>\n<p>&nbsp;<\/p>\n<p>Crash, thanks for the keys! I left them under one of the WMDs.<\/p>\n<p>&nbsp;<\/p>\n<p>Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not my usual posting place, however always a good crew at The Iron Throne! Warm-O-Rama 20 SSH, 15 Imperial Walker, 15 Hillbilly, 10 Whirly, 8 Abe Vigoda, and a little stretchy stretch The Thang Mosey to the field and take a quick lap. Partner up for a little Dora 1,2,3. 100 Merkins, 200 LBC, 300 [&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":[145],"tags":[],"class_list":["post-17342","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Lamb Chop","date":"10\/4\/2021","pax":"Crash, Air Bag, ZIggy, Frostbite, Drip, Green Acres, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17342","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=17342"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17342\/revisions"}],"predecessor-version":[{"id":17343,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17342\/revisions\/17343"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}