{"id":13706,"date":"2020-11-03T21:29:41","date_gmt":"2020-11-04T01:29:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13706"},"modified":"2020-11-03T21:29:41","modified_gmt":"2020-11-04T01:29:41","slug":"wib-pre-blast-the-pendulum","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/wib-pre-blast-the-pendulum\/","title":{"rendered":"WIB Pre-Blast:  The Pendulum"},"content":{"rendered":"<p>Having watched the Dodgers&#8217; relievers make a critical contribution to the World Series victory over the Rays, YHC is honored to get the bullpen call from the H.O.G.<\/p>\n<p>Location:\u00a0 Food Lion @ 1415 S. Hawthorne Road<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>We\u2019ll loosen up.<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>At Pinebluff:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Monkey Humpers<\/li>\n<li>Midwife Crunch<\/li>\n<\/ul>\n<p>At Food Lion:<\/p>\n<ul>\n<li>Dips<\/li>\n<li>Bobby Hurley Jump Shots<\/li>\n<li>American Hammers (DC)<\/li>\n<\/ul>\n<p>At Magnolia:<\/p>\n<ul>\n<li>Burpees<\/li>\n<li>Russian Dead Lifts (DC)<\/li>\n<li>Alabama Prom Dates<\/li>\n<\/ul>\n<p>The first visit to each station requires five reps of each exercise.\u00a0 Increase by five on each visit up to twenty reps, then work your way back down to five.\u00a0 So, five, ten fifteen, twenty, fifteen, ten, five, etc.<\/p>\n<p>Continue until 0615.<\/p>\n<p>SYITG.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having watched the Dodgers&#8217; relievers make a critical contribution to the World Series victory over the Rays, YHC is honored to get the bullpen call from the H.O.G. Location:\u00a0 Food Lion @ 1415 S. Hawthorne Road Warmarama: We\u2019ll loosen up. Beatdown: At Pinebluff: Dive Bombers Monkey Humpers Midwife Crunch At Food Lion: Dips Bobby Hurley [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,84],"tags":[],"class_list":["post-13706","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"Greenspan","date":"11\/5\/2020","pax":"All pax invited!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13706","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13706"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13706\/revisions"}],"predecessor-version":[{"id":13707,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13706\/revisions\/13707"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}