{"id":4634,"date":"2018-04-26T06:29:36","date_gmt":"2018-04-26T10:29:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4634"},"modified":"2018-04-26T06:29:36","modified_gmt":"2018-04-26T10:29:36","slug":"katniss-comes-to-teach-maps","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/katniss-comes-to-teach-maps\/","title":{"rendered":"Katniss Comes To Teach MAPS"},"content":{"rendered":"<p>Q:<span class=\"Apple-converted-space\">\u00a0 <\/span>Katniss<\/p>\n<p>Pax: Offsides, Drano, Veggiemite, 1040EZ, Sour Mash, Schneider, Suede<\/p>\n<p>Warm-O-Rama<\/p>\n<p>SSHs x 15 IC<\/p>\n<p>Abe Vigodas x 15 IC<\/p>\n<p>Exercise FKA CPs x 15 IC<\/p>\n<p>Arm Circles (10 front; 10 back OYO)<\/p>\n<p>The Thang:<\/p>\n<p>M.A.P.S L.A.P.S \u2014 8 Laps around parking lot<\/p>\n<p>Lap 1:<\/p>\n<p>Merkins<\/p>\n<p>American Hammer (both sides = 1)<\/p>\n<p>Peter Parker (both legs = 1)<\/p>\n<p>Squats<\/p>\n<p>Lap 2:<\/p>\n<p>Lunges (both legs = 1)<\/p>\n<p>ASTs (both shoulders = 1)<\/p>\n<p>Parker Peter (both legs = 1)<\/p>\n<p>Sumo Squats<\/p>\n<p>Repeating and building (2,4,6,8,10)<\/p>\n<p>Mary<\/p>\n<p>LBCs x 15<\/p>\n<p>Stretch<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Low Flutter x 20<\/p>\n<p>Low Dolly x 10<\/p>\n<p>Stretch<\/p>\n<p>Announcements:<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul>\n<li>BBBC tomorrow AM; launch is posted on Twitter some where<\/li>\n<li>R.O.C.C 5K is May 12th, nice and flat to Break Something, even if it\u2019s a hamstring<\/li>\n<li>$5 5K Series by Twin City Track Club this summer<\/li>\n<\/ul>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>be with the two little ones that are battling cancer, keep them in your thoughts and pour strength upon them and their families as they go through treatment<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Q:\u00a0 Katniss Pax: Offsides, Drano, Veggiemite, 1040EZ, Sour Mash, Schneider, Suede Warm-O-Rama SSHs x 15 IC Abe Vigodas x 15 IC Exercise FKA CPs x 15 IC Arm Circles (10 front; 10 back OYO) The Thang: M.A.P.S L.A.P.S \u2014 8 Laps around parking lot Lap 1: Merkins American Hammer (both sides = 1) Peter Parker [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4634","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Katniss","date":"04\/26\/2018","pax":"Offsides, Suede, Drano, 1040EZ, Veggiemite, Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4634","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\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4634"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4634\/revisions"}],"predecessor-version":[{"id":4635,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4634\/revisions\/4635"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}