{"id":4605,"date":"2018-04-23T22:09:14","date_gmt":"2018-04-24T02:09:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4605"},"modified":"2018-04-27T22:31:10","modified_gmt":"2018-04-28T02:31:10","slug":"static-vs-dynamic","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/static-vs-dynamic\/","title":{"rendered":"Static vs Dynamic"},"content":{"rendered":"<p>We had a great morning. \u00a0The rain held off for the most part, but we stayed mostly dry.<\/p>\n<p>Warmarama- side straddle hops, hill billies, toy soldiers with a skip, Peter parkers, Downward dog to Chaturanga<\/p>\n<p>Dynamic portion:<\/p>\n<p>10 Burpees, 10 Lunges, 5 Crescendo Merkins, 10 Crab toe touches<\/p>\n<p>run to the other shelter<\/p>\n<p>10 box jumps, 10 step ups, 30 dips, 15 Derkins<\/p>\n<p>Repeato<\/p>\n<p>&nbsp;<\/p>\n<p>Static portion:<\/p>\n<p>1 min plank, 1 min side plank x 2, 1 min fighting crab pose, 1 min one leg superman each leg, 30 sec single calf raise x2, 1 min al gore with arms straight out, 1 min downward dog<\/p>\n<p>&nbsp;<\/p>\n<p>3 Inverted Burpees<\/p>\n<p>Mary<\/p>\n<p>I enjoyed being in the country with you all.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We had a great morning. \u00a0The rain held off for the most part, but we stayed mostly dry. Warmarama- side straddle hops, hill billies, toy soldiers with a skip, Peter parkers, Downward dog to Chaturanga Dynamic portion: 10 Burpees, 10 Lunges, 5 Crescendo Merkins, 10 Crab toe touches run to the other shelter 10 box [&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":[112,83,1],"tags":[],"class_list":["post-4605","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem","category-uncategorized"],"acf":{"q":"Snookie","date":"4\/25\/18","pax":"to be determined"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4605","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=4605"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4605\/revisions"}],"predecessor-version":[{"id":4654,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4605\/revisions\/4654"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}