{"id":20136,"date":"2022-08-27T13:34:32","date_gmt":"2022-08-27T17:34:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20136"},"modified":"2022-08-27T13:34:32","modified_gmt":"2022-08-27T17:34:32","slug":"dora-on-the-flora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/dora-on-the-flora\/","title":{"rendered":"Dora on the Flora"},"content":{"rendered":"<p>Respects and Respect-Squareds overrepresented at your friendly neighborhood no-run boot camp, <strong>The Rock Quarry<\/strong>.<\/p>\n<p>WARMARAMA: SSH, Abe Vigodas, Whirlies, IST, Merkins. Plank to Down Dog.<\/p>\n<p>DORA the Flagpole Sitter: Dips, Arm Swirlies, Phelps. More Dips, and some Irkins.<\/p>\n<p>DORA the EXPLORA of FLORA: Partner up, #1 does exercises, #2 mosey to sidewalk: 100 WW2, 150 Gas Pumps (Omaha called here) and 200 LBCs.<\/p>\n<p>DORA the Wall Flower: Ditch partner, pick another. #1 does exercises, #2 mosey around track, and stop at Rockpile for 5 curls: Tysons, Wall Sit Kicks, Reachers on Wall.<\/p>\n<p>Mosey back to start for a brief Mary: MuttonCrunch, Low Flutter, Low Dolly.<\/p>\n<p>COT: Prayers offered. Schmedfest coming up.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Respects and Respect-Squareds overrepresented at your friendly neighborhood no-run boot camp, The Rock Quarry. WARMARAMA: SSH, Abe Vigodas, Whirlies, IST, Merkins. Plank to Down Dog. DORA the Flagpole Sitter: Dips, Arm Swirlies, Phelps. More Dips, and some Irkins. DORA the EXPLORA of FLORA: Partner up, #1 does exercises, #2 mosey to sidewalk: 100 WW2, 150 [&hellip;]<\/p>\n","protected":false},"author":154,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114,85,1],"tags":[102],"class_list":["post-20136","post","type-post","status-publish","format-standard","hentry","category-core-and-strength","category-the-rock-quarry","category-uncategorized","tag-f3winstonsalem"],"acf":{"q":"Undertow","date":"8\/25\/2022","pax":"Green Acres (WD), Argyle, Boomerang, Superfly, Ziggy Stardust, Undertow (WB)."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20136","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\/154"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20136"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20136\/revisions"}],"predecessor-version":[{"id":20137,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20136\/revisions\/20137"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20136"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20136"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20136"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}