{"id":20295,"date":"2022-09-20T07:30:07","date_gmt":"2022-09-20T11:30:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20295"},"modified":"2022-09-20T07:30:07","modified_gmt":"2022-09-20T11:30:07","slug":"4-for-a-nice-morning-on-the-northside-of-town","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/4-for-a-nice-morning-on-the-northside-of-town\/","title":{"rendered":"4 for a nice morning on the northside of town"},"content":{"rendered":"<p>4 pax worked hard on a nice September morning on the north side of town.<\/p>\n<p>Warmarama:<\/p>\n<ul>\n<li>SSH x 20<\/li>\n<li>Hillbillies x 15<\/li>\n<li>Abe Vigoda x 6<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>20 of each (excluding burpees)<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>OH Claps<\/li>\n<li>LBCs<\/li>\n<li>Dips<\/li>\n<li>Moroccan Nightclubs<\/li>\n<li>Low Flutters<\/li>\n<li>Burpees (5)<\/li>\n<li>Step Ups<\/li>\n<li>Squats<\/li>\n<li>American Hammers<\/li>\n<li>Mountain Climbers<\/li>\n<li>Alt shoulder taps<\/li>\n<li>Plank Jacks<\/li>\n<li>High Knees<\/li>\n<\/ul>\n<p>Run lap around the track between each set.<\/p>\n<p>Completed 4 rounds with no time for Mary.<\/p>\n<p>Transcript working on starting GAS groups up and evolving existing groups. Good to visit the north side, thanks Burns for having me.<\/p>\n<p>YHC took us out.<\/p>\n<p>Always a pleasure,<\/p>\n<p>Chris &#8211; Sea- Man<\/p>\n","protected":false},"excerpt":{"rendered":"<p>4 pax worked hard on a nice September morning on the north side of town. Warmarama: SSH x 20 Hillbillies x 15 Abe Vigoda x 6 The Thang: 20 of each (excluding burpees) Merkins OH Claps LBCs Dips Moroccan Nightclubs Low Flutters Burpees (5) Step Ups Squats American Hammers Mountain Climbers Alt shoulder taps Plank [&hellip;]<\/p>\n","protected":false},"author":603,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-20295","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Sea-Man","date":"9\/12\/22","pax":"Sea-Man, Burns, Chowdah, Transcript"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20295","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20295"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20295\/revisions"}],"predecessor-version":[{"id":20296,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20295\/revisions\/20296"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}