{"id":5627,"date":"2018-07-16T07:23:19","date_gmt":"2018-07-16T11:23:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5627"},"modified":"2018-07-16T07:23:19","modified_gmt":"2018-07-16T11:23:19","slug":"dynamic-duo-the-estate","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/dynamic-duo-the-estate\/","title":{"rendered":"DYNAMIC DUO @ The Estate"},"content":{"rendered":"<p><u>Warm-up<\/u><\/p>\n<ul>\n<li>Warm up lap<\/li>\n<li>Chair pose, chair pose with toe taps, arm circles, Down dog\/updog with plank and low plank variations<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><u>Lower parking Lot- Partner workout together<\/u><\/p>\n<p>Donkey kicks \u2013 100 total w\/ partner<\/p>\n<p>-Lap around together<\/p>\n<p>Peoples chair with merkins \u2013 100 total (1 pax in peoples chair holding legs of other pax while performing merkins)<\/p>\n<p>-Lap around together<\/p>\n<p>Partner leg toss-100 total (1 pax lies on back holding ankles of standing partner, legs lift and subsequently pushed down by standing pax<\/p>\n<p>-Lap around together<\/p>\n<p>Assisted dips 100 total (partner 1 begins dips, while partner 2 holds ankles)<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to the Dry cleaners<\/p>\n<p><u>Suicide speedbumps<\/u><\/p>\n<p>Set # 1<\/p>\n<p>Partner 1 performs alternating Mountain\/Alpine climbers (10\/10 each continuously) at bottom of hill<\/p>\n<p>Partner 2 sprints to speed bump #1 \u2013performs 10 burpees, then runs back to bottom switches with partner 1.<\/p>\n<p>Partner 1 sprints to speed bump # 2- performs 5 burpees, then runs back to bottom and switches<\/p>\n<p>Repeato x 2 (total of 3 sets)<\/p>\n<p>&nbsp;<\/p>\n<p>Jail break to start<\/p>\n<p>&nbsp;<\/p>\n<p>Mary: NO MARY<\/p>\n<p>Announcements\/prayer requests: Green Beret Challenge, link to be published later<\/p>\n<p>&nbsp;<\/p>\n<p>Meditation: Every morning we are born again, what we do today matters most. ~Buddha<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Warm up lap Chair pose, chair pose with toe taps, arm circles, Down dog\/updog with plank and low plank variations &nbsp; Lower parking Lot- Partner workout together Donkey kicks \u2013 100 total w\/ partner -Lap around together Peoples chair with merkins \u2013 100 total (1 pax in peoples chair holding legs of other pax [&hellip;]<\/p>\n","protected":false},"author":476,"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-5627","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Cheesesteak","date":"7.16.18","pax":"Hazer, Burns, Chisel, Huckleberry, Zima, Greenspan, Bevo, Fly-by, Jar Jar, Swiss Miss, Snooki,  Cheesesteak (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5627","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\/476"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5627"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5627\/revisions"}],"predecessor-version":[{"id":5628,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5627\/revisions\/5628"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}