{"id":4412,"date":"2018-04-09T10:04:22","date_gmt":"2018-04-09T14:04:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4412"},"modified":"2018-04-09T10:05:42","modified_gmt":"2018-04-09T14:05:42","slug":"the-estates-ode-to-the-burpee-no-burpees-involved","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/the-estates-ode-to-the-burpee-no-burpees-involved\/","title":{"rendered":"The Estates Ode to the Burpee (no burpees involved)"},"content":{"rendered":"<p>20 side straddle hops, 20 hill billies, 20 toy soldiers, 20 peter parkers, downward dog to chaturanga, IT band stretch<\/p>\n<p>20 erkins, duck walk, 20 mountain climbers, reverse lunge&#8211; repeato<\/p>\n<p>20 hamstring extensions, duck walk, 20 back extensions, reverse lunge&#8211;repeato<\/p>\n<p>20 Derkins with mountain climbers, broad jump, 20 calf raises each leg, forward lunge&#8211;repeato<\/p>\n<p>20 dips, 10 tuck jumps&#8211;repeato<\/p>\n<p>run to parking lot and get the 6 for Mary.<\/p>\n<p>&nbsp;<\/p>\n<p>Had a great time, thanks guys.<\/p>\n<p>Remember, this Saturday is Q school at 0600.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>20 side straddle hops, 20 hill billies, 20 toy soldiers, 20 peter parkers, downward dog to chaturanga, IT band stretch 20 erkins, duck walk, 20 mountain climbers, reverse lunge&#8211; repeato 20 hamstring extensions, duck walk, 20 back extensions, reverse lunge&#8211;repeato 20 Derkins with mountain climbers, broad jump, 20 calf raises each leg, forward lunge&#8211;repeato 20 [&hellip;]<\/p>\n","protected":false},"author":240,"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-4412","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Snookie","date":"4.9.18","pax":"17 PAX<br \/>\r\nSwiss Miss, Ziggy Stardust, Razzy, Sunshine, Tupperware, Burns, Bam, Blue Steel, Cheese steak, total recall, Rust Bucket, Cobra, Huckleberry, Chisle, Gelding, Bebo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4412","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\/240"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4412"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4412\/revisions"}],"predecessor-version":[{"id":4414,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4412\/revisions\/4414"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}