{"id":20083,"date":"2022-08-18T13:14:56","date_gmt":"2022-08-18T17:14:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20083"},"modified":"2022-08-18T13:14:56","modified_gmt":"2022-08-18T17:14:56","slug":"wib-8-18","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/wib-8-18\/","title":{"rendered":"WIB 8.18"},"content":{"rendered":"<p>A large and jovial crowd gathered for WIB at Reynolda Village. It&#8217;s always a pleasure to be near the mumblechatter when Zima, Palin, and Cherry Pie are in attendance.<\/p>\n<p>WoR &#8211; SSH, Imperial Walkers, Michael Phelps all x12 IC for Root Canal. Cherry Pie showed up late so we did <del datetime=\"2022-08-18T16:39:30+00:00\">burpees<\/del> arm swirlies until he joined the circle and then off we went.<\/p>\n<p>The thang &#8211;<\/p>\n<ul>\n<li>Station 1: Fountain. 10 derkins, 10 dips<\/li>\n<li>Station 2: Bottom of the hill outside the art gallery. 10 reverse lunges (single count), 10 single leg glute bridges (each leg)<\/li>\n<li>Station 3: Near the pond\/gazebo\/bridge. 10 american hammers, 10 cruchy frogs<\/li>\n<li>Station 4: Launch parking lot. 10 merkins, 10 squats, 10 lbcs.<\/li>\n<li>Each lap increase the reps x5.<\/li>\n<\/ul>\n<p>Everyone was on or finished with lap 6. H.O.G. may have been on lap 8. Wrap up at 0615 was not firm.<\/p>\n<p>CoT &#8211; prayers for Mutton&#8217;s BIL.<\/p>\n<p>Announcements &#8211; Shmedfest (<a href=\"https:\/\/runsignup.com\/Race\/Register\/?raceId=113457\">LINK<\/a>), Giles move-in Saturday, GreeNest needs volunteers.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A large and jovial crowd gathered for WIB at Reynolda Village. It&#8217;s always a pleasure to be near the mumblechatter when Zima, Palin, and Cherry Pie are in attendance. WoR &#8211; SSH, Imperial Walkers, Michael Phelps all x12 IC for Root Canal. Cherry Pie showed up late so we did burpees arm swirlies until he [&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":[84],"tags":[],"class_list":["post-20083","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Burns","date":"8.18.22","pax":"Zima, Cherry Pie, Palin, Wobegon, H.O.G, Greenspan, Manscape, Schlitz, Workbench, Root Canal, Mutton, Burns "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20083","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=20083"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20083\/revisions"}],"predecessor-version":[{"id":20084,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20083\/revisions\/20084"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}