{"id":12956,"date":"2020-09-02T09:30:10","date_gmt":"2020-09-02T13:30:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12956"},"modified":"2020-09-02T09:30:10","modified_gmt":"2020-09-02T13:30:10","slug":"choosy-dudes-choose-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/09\/choosy-dudes-choose-wib\/","title":{"rendered":"Choosy dudes choose WIB"},"content":{"rendered":"<p>This will be my first WIB Q, and I wanted to also have a convergence opportunity to bring folks together, so this will be in concert with The Distillery at Clemmons First Baptist Church.\u00a0 So there is your first choice, if you don&#8217;t love the circuit, feel free to hop in with Katniss in his Distillery Q.<\/p>\n<p>&nbsp;<\/p>\n<p>The second choice is with warmup, my plan is to do a Gucci Warmup that will take about 15 minutes.\u00a0 If you don&#8217;t want to do the warmup, feel free to jump right into the circuit.<\/p>\n<p>&nbsp;<\/p>\n<p>From there, the circuit will use the block around Clemmons Elementary (map in the tweet).\u00a0 And execute the following exercises:<\/p>\n<ul>\n<li>Corner 1: 5 Monkey Humpers<\/li>\n<li>Corner 2: 5 Monkey Humpers, 5 Pushups<\/li>\n<li>Corner 3: 5 Monkey Humpers, 5 Pushups, 5 2-Ct Flutter Kicks<\/li>\n<li>Corner 4: 5 Monkey Humpers, 5 Pushups, 5 2-Ct Flutter Kicks, 5 2-Ct Mountain Climbers<\/li>\n<\/ul>\n<p>Repeat this adding 5 reps each time until time.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This will be my first WIB Q, and I wanted to also have a convergence opportunity to bring folks together, so this will be in concert with The Distillery at Clemmons First Baptist Church.\u00a0 So there is your first choice, if you don&#8217;t love the circuit, feel free to hop in with Katniss in his [&hellip;]<\/p>\n","protected":false},"author":524,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,116,84],"tags":[],"class_list":["post-12956","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wefoco","category-wib"],"acf":{"q":"Gucci","date":"September 3, 2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12956","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\/524"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12956"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12956\/revisions"}],"predecessor-version":[{"id":12957,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12956\/revisions\/12957"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12956"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12956"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12956"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}