{"id":19481,"date":"2022-05-24T07:29:37","date_gmt":"2022-05-24T11:29:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19481"},"modified":"2022-05-24T07:29:37","modified_gmt":"2022-05-24T11:29:37","slug":"does-the-monkey-come-with-the-pox","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/05\/does-the-monkey-come-with-the-pox\/","title":{"rendered":"Does the Monkey Come with the Pox?"},"content":{"rendered":"<p><b>WARMARAMA. <\/b><span style=\"font-weight: 400\">Slow lap around the track<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>THE BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Repeat 5x: Sprint 50m.\u00a0 Recover 50m.\u00a0 Rest 30 secs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Recover 300m.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Repeat 10x: Sprint 100m.\u00a0 Rest 60 secs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Recover 400m.\u00a0 Rest 60 secs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Repeat 2x: Sprint 400m.\u00a0 Rest 60 secs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Recover 400m.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Repeat 2x: Sprint 200m.\u00a0 Rest 30 secs.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Recover 400m.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>DONE.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMARAMA. Slow lap around the track &nbsp; THE BEATDOWN. &nbsp; Repeat 5x: Sprint 50m.\u00a0 Recover 50m.\u00a0 Rest 30 secs. Recover 300m. Repeat 10x: Sprint 100m.\u00a0 Rest 60 secs. Recover 400m.\u00a0 Rest 60 secs. Repeat 2x: Sprint 400m.\u00a0 Rest 60 secs. Recover 400m. Repeat 2x: Sprint 200m.\u00a0 Rest 30 secs. Recover 400m. &nbsp; DONE. &nbsp; Zima [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,110],"tags":[],"class_list":["post-19481","post","type-post","status-publish","format-standard","hentry","category-redline","category-running"],"acf":{"q":"Zima","date":"5\/24\/22","pax":"BALCO, Suede, Palin, Mongoose, Resistor, Hitman, Manscape, Total Recall, Greenspan, Chomper, Winklevoss, Zima (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19481","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19481"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19481\/revisions"}],"predecessor-version":[{"id":19483,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19481\/revisions\/19483"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}