{"id":16400,"date":"2021-06-24T11:08:11","date_gmt":"2021-06-24T15:08:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16400"},"modified":"2021-06-24T12:55:32","modified_gmt":"2021-06-24T16:55:32","slug":"four-corners-of-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/four-corners-of-wib\/","title":{"rendered":"Four Corners of WIB"},"content":{"rendered":"

Warmarama (jointly with TRQ)<\/p>\n

SSHs, down\/up dog combo (Huck), calf & quad stretches (GS), merkins (Huck), Cherry Pies (GS).<\/p>\n

The Thang:<\/p>\n

Four corners.\u00a0 One exercise per round until completion of fourth round.\u00a0 Then, reverse order, adding one exercise per round.\u00a0 Ergo, round five would be H-R Burpees + WW2s, and round six would be H-R Burpees + WW2s + Lt. Dans.<\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n
<\/td>\n<\/td>\nCorner<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n1<\/td>\n2<\/td>\n3<\/td>\n4<\/td>\n<\/tr>\n
Exercises<\/td>\nH-R Merkins<\/td>\n5<\/td>\n10<\/td>\n15<\/td>\n20<\/td>\n<\/tr>\n
Lt. Dans<\/td>\n5<\/td>\n10<\/td>\n15<\/td>\n20<\/td>\n<\/tr>\n
WW2s<\/td>\n5<\/td>\n10<\/td>\n15<\/td>\n20<\/td>\n<\/tr>\n
H-R Burpees<\/td>\n5<\/td>\n10<\/td>\n15<\/td>\n20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

 <\/p>\n

Time.<\/p>\n

Announcements:<\/p>\n

    \n
  • F3 Blood Drive is July 3rd<\/sup>! DM D-Day for details.<\/li>\n
  • Rust Bucket has Urban Assault Q on Friday.<\/li>\n
  • Root Canal has the Q for OG\/Tractors. DM with route suggestions.<\/li>\n
  • The Shmed is the last weekend of August, 8\/27 & 8\/28. Following the completion of The Shmed, Shmedfest returns!\u00a0 The third workout (7:30 am on the 28th<\/sup>) will be a fun run & 5K officiated by Twin City Track Club; registrations will begin next week.<\/li>\n<\/ul>\n

    COT:<\/p>\n

      \n
    • Huck took us out lifting up Giles\u2019s family, the partner of Lysol\u2019s coworker, and petitioning the SkyQ to accelerate our leadership in our communities, workplaces, and families.<\/li>\n<\/ul>\n

      NMM:<\/p>\n

        \n
      • YHC\u2019s announce intention to invade TRQ was met with incredulity by Huck, but he was pacified by the offer of an EC run. Workbench, Wobegon, and Bullwinkle joined us for a FLAT<\/u>\u00a02.7 miles.<\/li>\n
      • All completed four rounds of four corners with some reaching round six. The corners of fifteen and twenty burpees were hard.<\/li>\n
      • Cherry Pie noted that there was a second playset on which we could have performed pullups. \u00a0 Cherry Pie failed to realize, however, that YHC would have added reps for the extra two turns around the track.\u00a0 Nevertheless, we\u2019ll make sure to do 5, 10, 15, 20, 25, 30 next time.<\/li>\n
      • Great to meet Giles and Superfly for the first time. Those guys pounded hard and seemed to have gotten their money\u2019s worth.<\/li>\n
      • Root Canal towed Cherry Pie behind him all morning. He talked a lot, but for some reason his MC is less grating and more encouraging.\u00a0 Me thinks he and Drip are brothers.\u00a0 Root Canal also pronounced the playset at Speas as ideal for pullups for someone of his height.<\/li>\n
      • YHC and Lysol moseyed back to launch together and had about 15 seconds to catch up. It was time well spent.<\/li>\n
      • It was also great to see Zima\u2026.hope he enjoyed his rocks.<\/li>\n<\/ul>\n

        Thanks for the keys, Root Canal (or was it Burns?).\u00a0 I left them on the pull up bars for you.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Warmarama (jointly with TRQ) SSHs, down\/up dog combo (Huck), calf & quad stretches (GS), merkins (Huck), Cherry Pies (GS). The Thang: Four corners.\u00a0 One exercise per round until completion of fourth round.\u00a0 Then, reverse order, adding one exercise per round.\u00a0 Ergo, round five would be H-R Burpees + WW2s, and round six would be H-R […]<\/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":[84],"tags":[],"class_list":["post-16400","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"6\/24\/21","pax":"Superfly, Giles, Lysol, Cherry Pie, Root Canal, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16400","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=16400"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16400\/revisions"}],"predecessor-version":[{"id":16402,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16400\/revisions\/16402"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}