{"id":19289,"date":"2022-04-28T08:38:28","date_gmt":"2022-04-28T12:38:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19289"},"modified":"2022-04-28T08:38:28","modified_gmt":"2022-04-28T12:38:28","slug":"run-n-gun-4-25","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/run-n-gun-4-25\/","title":{"rendered":"Run N Gun 4.25"},"content":{"rendered":"<p>Route: https:\/\/www.mapmyrun.com\/routes\/view\/3263905090<\/p>\n<p>Gun:\u00a0 Rotate these 5 exercises for 20s on, 10s rest. SSH, Squats, Plank, American Hammer, Merkins.<\/p>\n<p>Great morning with some good guys. Opened it up with H.O.G. for the last half-mile or so, we both commented on how it surprised us. Green Acres ran his own route and did his own exercises. Litterbox did burpees instead of SSH #cherrypie<\/p>\n<p>Thanks for the keys, Closer!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Route: https:\/\/www.mapmyrun.com\/routes\/view\/3263905090 Gun:\u00a0 Rotate these 5 exercises for 20s on, 10s rest. SSH, Squats, Plank, American Hammer, Merkins. Great morning with some good guys. Opened it up with H.O.G. for the last half-mile or so, we both commented on how it surprised us. Green Acres ran his own route and did his own exercises. Litterbox [&hellip;]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-19289","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Burns","date":"4.25.22","pax":"H.O.G., Mongoose, Balco, Litterbox, Woodpecker, Green Acres, Mutton, Juice Box, Boo Boo, Burlap, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19289","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19289"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19289\/revisions"}],"predecessor-version":[{"id":19290,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19289\/revisions\/19290"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}