{"id":16631,"date":"2021-07-14T17:25:19","date_gmt":"2021-07-14T21:25:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16631"},"modified":"2021-07-15T09:24:57","modified_gmt":"2021-07-15T13:24:57","slug":"reynolda-village-wib-7-1-2021","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/reynolda-village-wib-7-1-2021\/","title":{"rendered":"Reynolda Village WIB, 7.1.2021"},"content":{"rendered":"<p>My first WIB Q since relinquishing duties as site Q.<\/p>\n<p>We warmed up.<\/p>\n<p>Then we moseyed &#8211; the loop we used was the big loop around the Estate lot.<\/p>\n<p>Station 1 &#8211; in the alcove by the fountain<\/p>\n<ul>\n<li>25 HR merkins<\/li>\n<li>25 Step ups (each leg)<\/li>\n<li>25 Dips<\/li>\n<\/ul>\n<p>Station 2 &#8211; bottom of the hill by the do-it-yourself workshop store<\/p>\n<ul>\n<li>25 Jump squats<\/li>\n<li>25 Heels to Heaven<\/li>\n<li>25 Lunges (each leg)<\/li>\n<\/ul>\n<p>Station 3 &#8211; around the curve by the gazebo<\/p>\n<ul>\n<li>25 WWIIs<\/li>\n<li>25 Mike Tysons<\/li>\n<li>25 American Hammer<\/li>\n<\/ul>\n<p>All pax got in 3 full laps, a good number of participants got well into their 4th lap. Oh yeah, I almost forgot to mention&#8230;at each speed bump you pass on the loop do a burpee. 7 burpees\/lap.<\/p>\n<p>It was excessive. It was humid. Everyone questioned why I am the way that I am.<\/p>\n<p>Thanks for the keys, RC.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>My first WIB Q since relinquishing duties as site Q. We warmed up. Then we moseyed &#8211; the loop we used was the big loop around the Estate lot. Station 1 &#8211; in the alcove by the fountain 25 HR merkins 25 Step ups (each leg) 25 Dips Station 2 &#8211; bottom of the hill [&hellip;]<\/p>\n","protected":false},"author":450,"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-16631","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Burns ","date":"7.1.2021","pax":"Greenspan, H.O.G., Root Canal, Cherry Pie, Honey Badger, Wobegon, Cheesesteak, Burns, and one other who I am forgetting. I'm sure they would like to forget the workout. "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16631","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16631"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16631\/revisions"}],"predecessor-version":[{"id":16637,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16631\/revisions\/16637"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16631"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16631"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16631"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}