{"id":9711,"date":"2019-07-29T07:44:05","date_gmt":"2019-07-29T11:44:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9711"},"modified":"2019-07-29T07:44:05","modified_gmt":"2019-07-29T11:44:05","slug":"h-o-g-goes-west","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/h-o-g-goes-west\/","title":{"rendered":"H.O.G Goes West"},"content":{"rendered":"

This was you YHC first time posting at a WeFoCo AO, and I can say it was a fun time. Even though the numbers were down, the spirit was not down at all.<\/p>\n

Warm-Up<\/strong><\/p>\n

SSH<\/p>\n

Abe Vigoda<\/p>\n

Laying Windmill<\/p>\n

Scorpion<\/p>\n

The Thang-<\/strong><\/p>\n

Mosey over to the Hill next to Publix<\/p>\n

Run Up Hill- 10 Burpees<\/p>\n

Run Down Hill- 10 Merkins<\/p>\n

5 Rounds<\/p>\n

 <\/p>\n

Mosey over to the Mattress Warehouse<\/p>\n

4 Corners work- 4 Rounds<\/p>\n

Corner 1- 20 plank Jabs<\/p>\n

Corner 2- 20 Side Lunges\/20 Lunge Jumps<\/p>\n

Corner 3- 10 Wide Merkins\/ 10 Deltoid Merkins<\/p>\n

Corner 4- 20 Squat Jumps\/10 Archer Merkins<\/p>\n

Mosey back to start<\/p>\n

 <\/p>\n

Mary<\/strong><\/p>\n

20 ISS<\/p>\n

20 HIllbillies<\/p>\n

Finish<\/p>\n

COT<\/strong><\/p>\n

Schmedfest August 24th<\/p>\n

 <\/p>\n

It was fun to workout with a pax that I don’t regular workout with, and Q at a location I have never been too. Thanks Sassy for the keys, I left them in one of the Mattresses at the Warehouse.<\/p>\n","protected":false},"excerpt":{"rendered":"

This was you YHC first time posting at a WeFoCo AO, and I can say it was a fun time. Even though the numbers were down, the spirit was not down at all. Warm-Up SSH Abe Vigoda Laying Windmill Scorpion The Thang- Mosey over to the Hill next to Publix Run Up Hill- 10 Burpees […]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9711","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"7\/29\/2019","pax":"Drama Queen, Schneider, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9711","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9711"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9711\/revisions"}],"predecessor-version":[{"id":9712,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9711\/revisions\/9712"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}