{"id":19043,"date":"2022-03-23T23:40:13","date_gmt":"2022-03-24T03:40:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19043"},"modified":"2022-03-23T23:40:13","modified_gmt":"2022-03-24T03:40:13","slug":"keep-it-simple-silly","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/03\/keep-it-simple-silly\/","title":{"rendered":"Keep It Simple Silly"},"content":{"rendered":"<p style=\"text-align: left\">kept it real simple\u2026<\/p>\n<p>we took advantage of it being just 3 dudes and warmed up properly! \u00a0After 5 minutes of that, we jogged over to the bank water feature<\/p>\n<p>&nbsp;<\/p>\n<p>I promised once we got there the workout would be easy to follow. \u00a0And here it is:<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>1 Burpee<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>2 Burpees<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>3 Burpee\u2019s (and so on)<\/p>\n<p>\u2026once you finished the 5th Burpee\u2026<\/p>\n<p>100 WW2s<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>6 Burpees<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>7 Burpees (and so on)<\/p>\n<p>\u2026once you finish 10 Burpees\u2026<\/p>\n<p>75 WW2s<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>11 Burpees<\/p>\n<p>1 lap around the mini-quad<\/p>\n<p>12 Burpees (and so on)<\/p>\n<p>\u2026we moseyed back to the start\u2026<\/p>\n<p>FINISH WITH 50 WW2s!<\/p>\n<p>&nbsp;<\/p>\n<p>What a great 2nd F this morning men! \u00a0Loved every minute.<\/p>\n<p>till next time!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>kept it real simple\u2026 we took advantage of it being just 3 dudes and warmed up properly! \u00a0After 5 minutes of that, we jogged over to the bank water feature &nbsp; I promised once we got there the workout would be easy to follow. \u00a0And here it is: 1 lap around the mini-quad 1 Burpee [&hellip;]<\/p>\n","protected":false},"author":241,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-19043","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Bevo","date":"3\/22\/22","pax":"Root Canal, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19043","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19043"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19043\/revisions"}],"predecessor-version":[{"id":19044,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19043\/revisions\/19044"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19043"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19043"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19043"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}