{"id":22064,"date":"2023-05-30T06:59:01","date_gmt":"2023-05-30T10:59:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22064"},"modified":"2023-05-30T06:59:01","modified_gmt":"2023-05-30T10:59:01","slug":"estate-part-deux","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/05\/estate-part-deux\/","title":{"rendered":"Estate Part Deux"},"content":{"rendered":"<p>Warmarama: SST, IST, Whirly, Hammers, Merkins, Mountain Climbers<\/p>\n<p>Silo: Arm Swirly then Carolina Dry Dock, Unwind and Repeat<\/p>\n<p>Village Tavern Pkg Lot #2: Turkish Get Ups Left, Low Dollies, then Right, Low Dollies<\/p>\n<p>New Bookstore: Watch out for potato skins. Dora, team of three completed 150 Diamond Merkins, 200 Low Flutters, 300 LBCs total. Run to Dumpling Shop in middle of each exercise.<\/p>\n<p>Lower Lot: Fast Feet, and Descending Mike Tysons.<\/p>\n<p>Mary: the usual.<\/p>\n<p>COT: Prayers for parents, other important people in our lives. YHC took us out, with many things to be thankful for.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama: SST, IST, Whirly, Hammers, Merkins, Mountain Climbers Silo: Arm Swirly then Carolina Dry Dock, Unwind and Repeat Village Tavern Pkg Lot #2: Turkish Get Ups Left, Low Dollies, then Right, Low Dollies New Bookstore: Watch out for potato skins. Dora, team of three completed 150 Diamond Merkins, 200 Low Flutters, 300 LBCs total. Run [&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":[112,75],"tags":[],"class_list":["post-22064","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Undertow","date":"5\/30\/2023","pax":"Crash, Green Acres, Undertow"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22064","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=22064"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22064\/revisions"}],"predecessor-version":[{"id":22065,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22064\/revisions\/22065"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22064"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22064"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22064"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}