{"id":6167,"date":"2018-09-03T20:23:22","date_gmt":"2018-09-04T00:23:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6167"},"modified":"2018-09-03T20:23:22","modified_gmt":"2018-09-04T00:23:22","slug":"dawgpound-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/dawgpound-3\/","title":{"rendered":"DawgPound"},"content":{"rendered":"<p>DawgPound happened this past Saturday. There were 8 of us. It went down like this:<\/p>\n<p>&nbsp;<\/p>\n<p>Warmorama:<\/p>\n<p>SSH<\/p>\n<p>Mountclimbers<\/p>\n<p>Imperial Walkers<\/p>\n<p>Overhead Claps<\/p>\n<p>&nbsp;<\/p>\n<p>Run to first shelter:<\/p>\n<p>Tabata time &#8211;<\/p>\n<p>Irkins<\/p>\n<p>Step Ups<\/p>\n<p>Plank Jacks<\/p>\n<p>Run to Manor House:<\/p>\n<p>Ladder time:<\/p>\n<p>Run up &#8211; 7 dips<\/p>\n<p>run back down &#8211; 1 merkin<\/p>\n<p>Repeato till ladder is complete<\/p>\n<p>Run back to shelter:<\/p>\n<p>Tabata time (again):<\/p>\n<p>Irkins<\/p>\n<p>Step ups<\/p>\n<p>Plank Jacks<\/p>\n<p>LBCs<\/p>\n<p>Alternate outside knee touches<\/p>\n<p>some other stuff I can&#8217;t remember<\/p>\n<p>Run back to parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>CoT: Fingers took us out<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements:<\/p>\n<p>Shmedfest 2019 is in August<\/p>\n<p>Swiss Miss has a birthday in October<\/p>\n<p>Starfish has a rare weekday appearance at B&amp;W this Wednesday. And is the Q. Be there.<\/p>\n<p>Ice Dancer and M are expecting 2.3 this week.<\/p>\n<p>&nbsp;<\/p>\n<p>Boom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>DawgPound happened this past Saturday. There were 8 of us. It went down like this: &nbsp; Warmorama: SSH Mountclimbers Imperial Walkers Overhead Claps &nbsp; Run to first shelter: Tabata time &#8211; Irkins Step Ups Plank Jacks Run to Manor House: Ladder time: Run up &#8211; 7 dips run back down &#8211; 1 merkin Repeato till [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-6167","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Cobra","date":"09\/1\/2018","pax":"Buttermaker, Starfish, Fingers, Radar, TMN, Huckleberry, Ice Dancer, Cobra"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6167","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\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6167"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6167\/revisions"}],"predecessor-version":[{"id":6168,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6167\/revisions\/6168"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}