A total of 5 PAX ignored the cold and fart sacking for a very basic, but high energy, traditional WIB work out.<\/p>\n
YHC pulled in on 2 wheels with seconds to spare, but we managed to start a brief warm-a-rama right on time while I explained the workout.<\/p>\n
The Thang:
\nOn a very plain 8.5 x 11″ piece of paper, 7 simple exercises were spelled out.<\/p>\n
Burpees<\/p>\n
Squats<\/p>\n
Freddie Mercs<\/p>\n
Dips<\/p>\n
Last Nights (formerly Alabama Prom Dates)<\/p>\n
Merkins<\/p>\n
Hill Billies<\/p>\n
The PAX was instructed to complete 5 of each (double count where appropriate) then take a lap around one side of the shopping center.<\/p>\n
After each lap, take the count on each exercise up by 5.\u00a0 After getting to 20 reps of each, the PAX was told to work back down by 5 reps.<\/p>\n
BY my count, we made 6 laps and were able to go all the way up and back down the ladder; albeit adding an extra minute or two over the allotted time.<\/p>\n
Great work by all.\u00a0 Great to see Chomper out 2 days in a row after a 6 year siesta from core work outs.\u00a0 Despite being a little sore from Conspiracy, he got right back into the flow.<\/p>\n
Palin and Off Sides were clearly ready for duty and would have lapped the field had this been a Saturday workout.\u00a0 Thanks to Greenspan and Chomper for looking out for YHC.<\/p>\n
Despite the frosty temperatures, we warmed up fairly quickly after the first lap.<\/p>\n
WIB is VERY under-rated.\u00a0 If you are looking for a workout with just the right mix or aerobic activity and core, think about Flatline and WIB.\u00a0 Lot’s of calories burned and it is you against you.<\/p>\n
Thanks for the key Burns!<\/p>\n
Announcement:\u00a0 Blood Drive Saturday.\u00a0 Sign up on Slack<\/p>\n
Prayers for getting our day started so well and to be the examples out families, co-workers and Savior wish us to be.<\/p>\n","protected":false},"excerpt":{"rendered":"
A total of 5 PAX ignored the cold and fart sacking for a very basic, but high energy, traditional WIB work out. YHC pulled in on 2 wheels with seconds to spare, but we managed to start a brief warm-a-rama right on time while I explained the workout. The Thang: On a very plain 8.5 […]<\/p>\n","protected":false},"author":221,"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-18565","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"01\/27\/2022","pax":"Mutton, Chomper, Greenspan, Palin, Off Sides"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18565","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18565"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18565\/revisions"}],"predecessor-version":[{"id":18567,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18565\/revisions\/18567"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}