{"id":22416,"date":"2023-08-22T18:53:02","date_gmt":"2023-08-22T22:53:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22416"},"modified":"2023-08-22T18:53:02","modified_gmt":"2023-08-22T22:53:02","slug":"a-privilege-to-serve-at-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/a-privilege-to-serve-at-the-estate\/","title":{"rendered":"A Privilege to Serve at The Estate"},"content":{"rendered":"<p>YHC was tapped to dust off the Q experience this morning at The Estate. Crash reminded YHC that the last bootcamp Q may have been The Iron Throne this past winter. My how the time flies\u2026and how lazy YHC has gotten in posting to bootcamps! <\/p>\n<p>Warm-O-Rama<\/p>\n<p>SSH x15 IC<br \/>\nCopperhead Squats x10 IC<br \/>\nAbe Vigoda x10 IC<br \/>\nWhirly w clap x10 IC<br \/>\nToy Soldier x10 IC<br \/>\nBack stretches<\/p>\n<p>Mosey to the soccer field. Omaha! Sprinklers were in full effect. YHC determined it was already humid enough as it was so we found a smaller than expected parking lot instead. <\/p>\n<p>The Thang<\/p>\n<p>Mini Individual Dora: in between each exercise, run around the parking lot.<br \/>\n50 Mountain climbers (each leg)<br \/>\n100 SSHs<br \/>\n150 Fast feet (each foot)<\/p>\n<p>Mini Individual Dora #2:<br \/>\n50 Merkins<br \/>\n100 Imperial Squat Walkers<br \/>\n150 LBCs<\/p>\n<p>Mary<\/p>\n<p>Mutton Crunch x 15 IC each side<br \/>\nPenguin Crunch x20 IC<br \/>\nLBCs x20 IC<br \/>\nFire Hydrants x15 IC<\/p>\n<p>Announcements\/Prayer Requests<\/p>\n<p>Wobegon brought up keeping all those who have kids going back to school. Most certainly need to keep all those families in your prayers!<\/p>\n<p>NMM<\/p>\n<p>YHC thoroughly enjoyed being back in the Q seat this morning. It seemed like a relatively short workout considering we only got through two rounds of Dora. The squat walkers really added time to the workout. We covered 1.5 miles so there was still a good running element to it! <\/p>\n<p>Sassy out! See you on a (slow) run!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was tapped to dust off the Q experience this morning at The Estate. Crash reminded YHC that the last bootcamp Q may have been The Iron Throne this past winter. My how the time flies\u2026and how lazy YHC has gotten in posting to bootcamps! Warm-O-Rama SSH x15 IC Copperhead Squats x10 IC Abe Vigoda [&hellip;]<\/p>\n","protected":false},"author":376,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-22416","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Sassy","date":"08\/22\/2023","pax":"Wobegon, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22416","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\/376"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22416"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22416\/revisions"}],"predecessor-version":[{"id":22418,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22416\/revisions\/22418"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}