{"id":10490,"date":"2019-10-10T19:28:51","date_gmt":"2019-10-10T23:28:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10490"},"modified":"2019-10-10T19:28:51","modified_gmt":"2019-10-10T23:28:51","slug":"10-10-at-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/10-10-at-wib\/","title":{"rendered":"10\/10 at WIB"},"content":{"rendered":"

As (the suspiciously absent) Site Q Burns pointed out on Twitter, today’s date gave a natural theme. So today it is 10\/10 day at WIB.<\/p>\n

Simple and it went like this:<\/p>\n

Warm-O-Rama:<\/p>\n

    \n
  1. Side Straddle Hops<\/li>\n
  2. Arm Swirly Forward and Backward<\/li>\n
  3. Seal Clap<\/li>\n
  4. The Sgt. Schultz thing where you cross legs and bend\u00a0 all the way down<\/em>. You heard his admirable cadence when you read that, right?<\/li>\n
  5. Lap together to find the cones.<\/li>\n<\/ol>\n

    There were cones throughout the AO. Each had two exercises listed. 10 reps of each to be done, on to the next cone.<\/p>\n

    Cone The First:<\/strong>
    \nLBC
    \nHeels to Heaven<\/p>\n

    Cone The Second<\/strong>
    \nMerkin
    \nClerkin<\/p>\n

    Cone The Third<\/strong>
    \nSquats
    \nBonny Blairs (crowd pleaser to see these again)<\/p>\n

    The Final Cone<\/strong>
    \nKettle Bell Swings
    \nCurls<\/p>\n

    Waiting on the bell? <\/em>
    \n10 side straddle hop
    \n10 high knees
    \nRepeat-O<\/p>\n

    Keep going till time was called. Did not keep count but the tracker says we hit just over 3 miles of distance.<\/p>\n

    Announcements and Prayers:<\/p>\n

      \n
    • Tuna 200 Training at OGs and Tractors this week, Zima has details<\/li>\n
    • $5 needs Qs a Q sub for IS Saturday<\/li>\n
    • Keep Ziggy Stardust in your prayers, test results coming back and things don’t look great.<\/li>\n
    • Prayers for HOG’s mother-in-law, taken to hospital for ongoing struggle with addiction again this week.<\/li>\n<\/ul>\n

      Plenty of great things about this morning, from the temps to the push to the clear fellowship. #MoreThanAWorkOut. Honor to be there.<\/p>\n

       <\/p>\n","protected":false},"excerpt":{"rendered":"

      As (the suspiciously absent) Site Q Burns pointed out on Twitter, today’s date gave a natural theme. So today it is 10\/10 day at WIB. Simple and it went like this: Warm-O-Rama: Side Straddle Hops Arm Swirly Forward and Backward Seal Clap The Sgt. Schultz thing where you cross legs and bend\u00a0 all the way […]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-10490","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Wobegon","date":"10-10-2019","pax":"$5 Footlong, Dutch Dog (WB), Zima, HOG, Greenspan, Mutton (WD), Wobegon (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10490","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10490"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10490\/revisions"}],"predecessor-version":[{"id":10491,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10490\/revisions\/10491"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}