{"id":6145,"date":"2018-09-01T12:35:28","date_gmt":"2018-09-01T16:35:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6145"},"modified":"2018-09-01T12:35:28","modified_gmt":"2018-09-01T16:35:28","slug":"september-latin-septem-meaning-7-all-exercise-reps-in-with-the-7-70-17-etc","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/september-latin-septem-meaning-7-all-exercise-reps-in-with-the-7-70-17-etc\/","title":{"rendered":"September \u2013Latin Septem meaning 7, All exercise reps in with the #7 (70, 17, etc"},"content":{"rendered":"<p>Warm up Mozy around track- Skipping, High knees and Rocky Balboa, Lunge walk the curves<\/p>\n<p>&nbsp;<\/p>\n<p>The Pain:<\/p>\n<p>Lap # 1 sprint straight, then 7 explosive merkins, jog curve, sprint straight, 7 explosive merkins<\/p>\n<p>Lap # 2 sprint straight, then 7 Burpees with leg kick out, jog curve, 7 burpees with leg kick outs<\/p>\n<p>Mozy to tires aka batting cages<\/p>\n<p>Partner up back to back, pass tire between partners for speed 7x one direction- then knee down squat jumpsx17. Toe taps 70 reps single count.<\/p>\n<p>Back to tire pass 7x other direction. Repeat knee down squat jumps. Toe taps 70 reps single count-<\/p>\n<p>Repeat entire series.<\/p>\n<p>Mozy to pull up bars<\/p>\n<p>Pull up negatives 37 sec negatives, then 27 sec, then 17, 7. Repeato series<\/p>\n<p>Hanging crunch 7 lateral each side, 7 knee bent, 7 straight leg-repeato<\/p>\n<p>Mozy to steps<\/p>\n<p>Partner up: #1 Calf raises x17- then leg raises 7 each leg<\/p>\n<p>#2\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Box jump steps to the top<\/p>\n<p>Switch<\/p>\n<p>Bear crawl up and down steps<\/p>\n<p>Back stretching- up dog, cobra, child&#8217;s pose<\/p>\n<p>Jail break to parking lot<\/p>\n<p>Mary: People\u2019s Choice<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements: Convergence @ Estate 7am. Multiple obstacle course races, see Palin, Van Gogh.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up Mozy around track- Skipping, High knees and Rocky Balboa, Lunge walk the curves &nbsp; The Pain: Lap # 1 sprint straight, then 7 explosive merkins, jog curve, sprint straight, 7 explosive merkins Lap # 2 sprint straight, then 7 Burpees with leg kick out, jog curve, 7 burpees with leg kick outs Mozy [&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":[93],"tags":[],"class_list":["post-6145","post","type-post","status-publish","format-standard","hentry","category-impossible-situation"],"acf":{"q":"Cheesesteak","date":"9.1.18","pax":"Wobegon, Starting block, Lysol, Mutton, "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6145","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=6145"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6145\/revisions"}],"predecessor-version":[{"id":6146,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6145\/revisions\/6146"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}