{"id":9429,"date":"2019-07-01T07:01:36","date_gmt":"2019-07-01T11:01:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9429"},"modified":"2019-07-01T07:01:36","modified_gmt":"2019-07-01T11:01:36","slug":"the-estate-hill-stations","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/the-estate-hill-stations\/","title":{"rendered":"The Estate Hill stations"},"content":{"rendered":"<p>Welcomed in July with a humid but not too hot morning of hill work.<\/p>\n<p>We had stations up the hill through Reynolda Village and ran up to each one then back down to the bottom.<\/p>\n<p>Merkins<\/p>\n<p>Arm\/Leg extensions<\/p>\n<p>Arm\/leg side extensions<\/p>\n<p>dips<\/p>\n<p>plank with leg raise<\/p>\n<p>reverse plank with leg raise<\/p>\n<p>peter parkers<\/p>\n<p>parker peters<\/p>\n<p>elbow plank punches<\/p>\n<p>After completing all the stations we started running up and down the hill for 40 sec and stopping at whichever exercise was closest.<\/p>\n<p>A touch of Mary and that was it. \u00a0Good community. \u00a0Thanks fellas.<\/p>\n<p>&nbsp;<\/p>\n<p>Prayers for mercy that Blue Steel&#8217;s family gets their visa!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcomed in July with a humid but not too hot morning of hill work. We had stations up the hill through Reynolda Village and ran up to each one then back down to the bottom. Merkins Arm\/Leg extensions Arm\/leg side extensions dips plank with leg raise reverse plank with leg raise peter parkers parker peters [&hellip;]<\/p>\n","protected":false},"author":240,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"class_list":["post-9429","post","type-post","status-publish","format-standard","hentry","category-the-estate"],"acf":{"q":"Snookie","date":"7-1-19","pax":"Huckleberry, Blue Steel, Bam, Touch me not, Valco, Razzy, $5 Footlong, Cheesesteak"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9429","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\/240"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9429"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9429\/revisions"}],"predecessor-version":[{"id":9430,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9429\/revisions\/9430"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}