{"id":21384,"date":"2023-02-21T09:00:55","date_gmt":"2023-02-21T13:00:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21384"},"modified":"2023-02-21T09:00:55","modified_gmt":"2023-02-21T13:00:55","slug":"diamonds-on-valentines-day","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/diamonds-on-valentines-day\/","title":{"rendered":"Diamonds on Valentines Day"},"content":{"rendered":"<p>12 pax gathered and 1 runner for a Valentines Day delight.<\/p>\n<p>Warmarama:<\/p>\n<p>SSH x 14<\/p>\n<p>Abe Vigoda x 14<\/p>\n<p>Arm swirly things make them bigger at 7 forward &#8211; 14<\/p>\n<p>Arm swirly things make them bigger at 7 reverse &#8211; 14<\/p>\n<p>Wall sits, karaoke, rebound drill and calf raises.<\/p>\n<p>The Thang:<\/p>\n<p>7 of diamonds workout where each round included the exercises listed below at each of the 4 corners of the parking lot:<\/p>\n<ul>\n<li>Round 1: 7 Burpees<\/li>\n<li>Round 2: 7 Burpees, 14 Low Flutters<\/li>\n<li>Round 3: 7 Plank Jacks, 14 Low Flutters, 21 merkins<\/li>\n<li>Round 4: 7 Plank Jacks, 14 Low Flutters, 21 merkins, 28 squats<\/li>\n<li>Round 5: 7 Box Cutters, 14 Low flutters, 21 LBCs<\/li>\n<\/ul>\n<p>Popcorn Mary &#8211; 14 reps of all:<\/p>\n<ul>\n<li>Pickle Pounder<\/li>\n<li>Penguin crunch<\/li>\n<li>Box cutter<\/li>\n<li>LBCs<\/li>\n<\/ul>\n<p>Fat Tuesday on 2\/20.<\/p>\n<p>A pleasure as always.<\/p>\n<p>Sea-Man &#8211; Chris<\/p>\n","protected":false},"excerpt":{"rendered":"<p>12 pax gathered and 1 runner for a Valentines Day delight. Warmarama: SSH x 14 Abe Vigoda x 14 Arm swirly things make them bigger at 7 forward &#8211; 14 Arm swirly things make them bigger at 7 reverse &#8211; 14 Wall sits, karaoke, rebound drill and calf raises. The Thang: 7 of diamonds workout [&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":[80],"tags":[],"class_list":["post-21384","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Sea-Man","date":"2\/14\/23","pax":"Sour Mash, Ziggy Stardust, Cruiser, Mountain Mama, 60 Minutes, Schneider, Boomerang, Subfloor, Giles, Wobegon, Madoff, Drama Queen, Sea-Man"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21384","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=21384"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21384\/revisions"}],"predecessor-version":[{"id":21385,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21384\/revisions\/21385"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}