{"id":20509,"date":"2022-10-25T07:56:16","date_gmt":"2022-10-25T11:56:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20509"},"modified":"2022-10-25T07:56:16","modified_gmt":"2022-10-25T11:56:16","slug":"flatline-7","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/10\/flatline-7\/","title":{"rendered":"Flatline"},"content":{"rendered":"<blockquote><p>Three moderately chilly pax started out with basic warm up.<br \/>\n20 count side straddle hop, 10 Abe da goda (spellcheck) and 10 Worley got the clap.<br \/>\nStarted out with a short run down 2nd street to I can\u2019t remember the parks name. All pax in plank position and doing shoulder taps. One man at a time, ran the loop of the parking stopping at two benches, one to do 15 irkins and one to do 15 dirkins. Two rounds!<br \/>\nNext we ran up the hill just a bit to do an AB ladder.<\/p>\n<p>5 LBC, 5 low flutter, 5 WW2, 5 heels to heaven and 5 Big O. Repeat with 10, then 15 then 20 then back down the ladder!<\/p>\n<p>Last stop is the park by Sawtooth. Each pax gets a set of stairs. Run to the top and do 10 double count lunges. Run down the steps and do 10 squat jumps. Repeat 5 times and then \u00a0a short mosey back to meeting point. Boom. Time.<\/p>\n<p>Great work my dudes!<\/p><\/blockquote>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three moderately chilly pax started out with basic warm up. 20 count side straddle hop, 10 Abe da goda (spellcheck) and 10 Worley got the clap. Started out with a short run down 2nd street to I can\u2019t remember the parks name. All pax in plank position and doing shoulder taps. One man at a [&hellip;]<\/p>\n","protected":false},"author":638,"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-20509","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Schlitz","date":"10\/25\/2022","pax":"Cherry pie, Drip, Lambchop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20509","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\/638"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20509"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20509\/revisions"}],"predecessor-version":[{"id":20511,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20509\/revisions\/20511"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}