{"id":20656,"date":"2022-12-08T06:08:26","date_gmt":"2022-12-08T10:08:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20656"},"modified":"2022-12-08T06:08:26","modified_gmt":"2022-12-08T10:08:26","slug":"foggy-monday-at-the-iron-throne","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/foggy-monday-at-the-iron-throne\/","title":{"rendered":"Foggy Monday at the Iron Throne"},"content":{"rendered":"<p>It was an unusually foggy morning and the ground was still wet from recent rain. YHC opted for a simple WIB-like circuit workout:<\/p>\n<p>FOUR STATIONS AROUND THE TRACK<br \/>\nIncrease by 5 each time a circuit is completed: 5-10-15-20-25 (then 20-15, etc. )<\/p>\n<p>#1<br \/>\nMerkins<br \/>\nSquats<br \/>\nAmerican Hammers<\/p>\n<p>#2<br \/>\nWide Merkins<br \/>\nJump Squats<br \/>\nHeels to Heaven<\/p>\n<p>#3<br \/>\nDiamond Merkins<br \/>\nLunges each leg<br \/>\nFreddy Mercury\u2019s<\/p>\n<p>#4<br \/>\nCarolina Dry Docks<br \/>\nMonkey Humpers<br \/>\nLBCs<\/p>\n<p>Most hit 25 reps, VG may have lapped me a couple of times.<\/p>\n<p>YHC took us out.<\/p>\n<p>Great group and honor to lead!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was an unusually foggy morning and the ground was still wet from recent rain. YHC opted for a simple WIB-like circuit workout: FOUR STATIONS AROUND THE TRACK Increase by 5 each time a circuit is completed: 5-10-15-20-25 (then 20-15, etc. ) #1 Merkins Squats American Hammers #2 Wide Merkins Jump Squats Heels to Heaven [&hellip;]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,145],"tags":[],"class_list":["post-20656","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-iron-throne"],"acf":{"q":"Ziggy Stardust","date":"11\/7\/2022","pax":"Crash, Van Gogh, Frostbite, Drip, Green Acres, Ziggy Stardust (QIC)<br \/>\r\n<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20656","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20656"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20656\/revisions"}],"predecessor-version":[{"id":20822,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20656\/revisions\/20822"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}