{"id":5777,"date":"2018-07-31T11:00:04","date_gmt":"2018-07-31T15:00:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5777"},"modified":"2018-07-31T11:00:04","modified_gmt":"2018-07-31T15:00:04","slug":"pre-blast-for-conspiracy-8-1-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/pre-blast-for-conspiracy-8-1-2018\/","title":{"rendered":"Pre-Blast for Conspiracy 8-1-2018"},"content":{"rendered":"<p><strong>Pre-Blast for Conspiracy 8-1-2018<\/strong><\/p>\n<p><strong>7 Layer Dip with BLIMPS<\/strong><\/p>\n<p>PAX:\u00a0\u00a0Only the brave&#8230; or the stupid because sometimes the two are indistinguishable.<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Sun Gods Forward \u2013 Sobriety Style<\/li>\n<li>Sun Gods Reverse \u2013 Sobriety Style (alternate foot)<\/li>\n<li>Whirly with a Clap<\/li>\n<li>Mosey to the track<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>7 Layer Dip with BLIMPS<\/p>\n<ul>\n<li>Layer 1<\/li>\n<li><strong>Box Jumps<\/strong><\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 2<\/li>\n<li><strong>LBCs<\/strong><\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 3<\/li>\n<li><strong>Imperial Squat Walker<\/strong> &#8211; This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.<\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 4<\/li>\n<li><strong>Mike Tysons<\/strong><\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 5<\/li>\n<li><strong>Plank Jacks<\/strong><\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 6<\/li>\n<li><strong>SSH<\/strong><\/li>\n<li>Dips<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 7<\/li>\n<li>Dips<\/li>\n<li>Indian run around track \u2013 (Mosey back to parking lot if time does not allow last lap)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Mary:<\/p>\n<ul>\n<li>Ring of Fire<\/li>\n<li>Penguin Crunch<\/li>\n<li>Protractor<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>NMM:<\/p>\n<p>&nbsp;<\/p>\n<p>COT:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre-Blast for Conspiracy 8-1-2018 7 Layer Dip with BLIMPS PAX:\u00a0\u00a0Only the brave&#8230; or the stupid because sometimes the two are indistinguishable. Warm-a-Rama: SSH Sun Gods Forward \u2013 Sobriety Style Sun Gods Reverse \u2013 Sobriety Style (alternate foot) Whirly with a Clap Mosey to the track The Thang: 7 Layer Dip with BLIMPS Layer 1 Box [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-5777","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Rust Bucket","date":"8-1-2018","pax":"Only the brave... or the stupid because sometimes the two are indistinguishable."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5777","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5777"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5777\/revisions"}],"predecessor-version":[{"id":5780,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5777\/revisions\/5780"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}