{"id":7099,"date":"2018-12-02T15:46:35","date_gmt":"2018-12-02T19:46:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7099"},"modified":"2018-12-02T21:13:26","modified_gmt":"2018-12-03T01:13:26","slug":"urban-assualting-out-of-november","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/urban-assualting-out-of-november\/","title":{"rendered":"Urban Assualting out of November"},"content":{"rendered":"<p>On the last day of November 7 PAX gathered at Bailey Park.\u00a0 This is a great AO. It&#8217;s cool to be downtown and to work out with some fine gentlemen and great views.\u00a0 We did something like you can find below.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">Warm-o-rama<\/p>\n<p style=\"font-weight: 400;\">SSH<br \/>\nIST<br \/>\nABE<br \/>\nToy Soldier<br \/>\nHill Billy<br \/>\nMerkins<\/p>\n<p style=\"font-weight: 400;\">Lap around the park<br \/>\nSquats 3<br \/>\nLBC 6<br \/>\nCDC 9<br \/>\nBurpee 12<\/p>\n<p style=\"font-weight: 400;\">Lap around the park<br \/>\nLBC 3<br \/>\nCDC 6<br \/>\nBurpee 9<br \/>\nSquats 12<\/p>\n<p>Lap around the park<br \/>\nCDC 3<br \/>\nBurpee 6<br \/>\nSquats 9<br \/>\nLBC 12<\/p>\n<p style=\"font-weight: 400;\">Lap around the park<br \/>\nBurpee 3<br \/>\nSquats 6<br \/>\nLBC 9<br \/>\nCDC 12<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to the bridge<\/p>\n<p style=\"font-weight: 400;\"><strong>Bridge Grinder<\/strong><br \/>\nLow Flutter &amp; Merkins<br \/>\nMtn Climber &amp; Overhead clap<br \/>\nSide Lunge &amp; Monkey Humpers<br \/>\nSquat Jump &amp; Plank to Elbow<br \/>\nPlank Jack &amp; American Hammer<br \/>\nRight Side Plank &amp; Left Side Plank<\/p>\n<p>Mary<\/p>\n<p>60 secs of Heals to Heaven<\/p>\n<p>&nbsp;<\/p>\n<p>Really enjoyed the opportunity to Q .<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On the last day of November 7 PAX gathered at Bailey Park.\u00a0 This is a great AO. It&#8217;s cool to be downtown and to work out with some fine gentlemen and great views.\u00a0 We did something like you can find below. &nbsp; Warm-o-rama SSH IST ABE Toy Soldier Hill Billy Merkins Lap around the park [&hellip;]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-7099","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Closer","date":"11\/30\/18","pax":"VanGogh, Cheese steak, Posthole, Swipe, Palin, TSA and Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7099","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7099"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7099\/revisions"}],"predecessor-version":[{"id":7109,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7099\/revisions\/7109"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7099"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7099"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7099"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}