{"id":9616,"date":"2019-07-18T10:20:25","date_gmt":"2019-07-18T14:20:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9616"},"modified":"2019-07-18T10:23:26","modified_gmt":"2019-07-18T14:23:26","slug":"disco-dora-at-hells-bells","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/disco-dora-at-hells-bells\/","title":{"rendered":"Disco Dora at Hells Bells"},"content":{"rendered":"<p><strong>Warm-O-Rama:<\/strong><\/p>\n<p>YHC did his best attempt at a #GucciWarmup<\/p>\n<p><strong>Disco Dora<\/strong> \u2013 Partner 1 AMRAP while Partner 2 sprints to first cone and back then second cone and back.\u00a0 Flapjack until all reps are completed.<\/p>\n<p><strong>Round 1:<\/strong><\/p>\n<p>75 &#8211; LBCs<\/p>\n<p>150 \u2013 Kettle Bell Curls<\/p>\n<p>250 &#8211; Squats (with or without Kettle Bell)<\/p>\n<p><strong>Round 2:<\/strong><\/p>\n<p>75 &#8211; Alternating Lunges (with or without Kettle Bell)<\/p>\n<p>150 \u2013 Rosalitas<\/p>\n<p>250 &#8211; Kettle Bell Skull Crushers<\/p>\n<p><strong>Round 3:<\/strong><\/p>\n<p>50 &#8211; Kettle Bell Bent Over Rows<\/p>\n<p>100 &#8211; Goblet Squats<\/p>\n<p>200 \u2013 American Hammers<\/p>\n<p><strong>Mary:<\/strong><\/p>\n<p>Traditional stuff<\/p>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Announcements &#8211; There were some<\/li>\n<li>Prayer Requests &#8211; There were some<\/li>\n<\/ul>\n<p>YHC took us out!<\/p>\n<p>Playlist:<\/p>\n<p>Ring My Bell &#8211; Anita Ward<\/p>\n<p>Stayin&#8217; Alive &#8211; Bee Gees<\/p>\n<p>Got To Be Real &#8211; Cheryl Lynn<\/p>\n<p>T.S.O.P. &#8211; Mfsb<\/p>\n<p>Love Train &#8211; The O&#8217;Jays<\/p>\n<p>Funkytown &#8211; Lipps Inc.<\/p>\n<p>Turn The Beat Around &#8211; Vicki Sue Robinson<\/p>\n<p>A Fifth of Beethoven &#8211; Walter Murphy<\/p>\n<p>Y.M.C.A &#8211; Village People<\/p>\n<p>Boogie Shoes &#8211; KC And The Sunshine Band<\/p>\n<p>Celebration &#8211; Kool and The Gang<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama: YHC did his best attempt at a #GucciWarmup Disco Dora \u2013 Partner 1 AMRAP while Partner 2 sprints to first cone and back then second cone and back.\u00a0 Flapjack until all reps are completed. Round 1: 75 &#8211; LBCs 150 \u2013 Kettle Bell Curls 250 &#8211; Squats (with or without Kettle Bell) Round 2: [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,1,116],"tags":[],"class_list":["post-9616","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-uncategorized","category-wefoco"],"acf":{"q":"Sour Mash","date":"07\/17\/2019","pax":"60 Minutes, Gucci, Schneider, Sour Mash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9616","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\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9616"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9616\/revisions"}],"predecessor-version":[{"id":9618,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9616\/revisions\/9618"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}