{"id":20363,"date":"2022-09-28T10:21:35","date_gmt":"2022-09-28T14:21:35","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20363"},"modified":"2022-09-28T10:21:35","modified_gmt":"2022-09-28T14:21:35","slug":"wib-9-28-22-pre-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/wib-9-28-22-pre-blast\/","title":{"rendered":"WIB 9\/28\/22 Pre-Blast"},"content":{"rendered":"

This week’s installment of WIB will be held at River Oaks Community Church (1855 Lewisville-Clemmons Road) and will offer attendees two options.<\/p>\n

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  1. \u00a0Iron Pax 2022 week 4:\u00a0 https:\/\/f3greenwood.wordpress.com\/2022\/09\/25\/ironpax-challenge-week-4-death-by-skinny-runner\/<\/li>\n
  2. “Normal” WIB:\u00a0 Mosey to pull up bars.\u00a0 Perform pull-ups x 20. For any reps short of 20, perform that number of reps of the exercise on the weinke on the ground.\u00a0 Then take a lap around the church together.\u00a0 Plot twist:\u00a0 in rounds 2 – the end, perform reps short of 20 for all exercises previously performed.\u00a0 Thus, in round two, pax are to complete Bonnie Blairs and Hurpees x the number less than 20 pull ups they were able to perform.<\/li>\n<\/ol>\n

    SYITG.<\/p>\n","protected":false},"excerpt":{"rendered":"

    This week’s installment of WIB will be held at River Oaks Community Church (1855 Lewisville-Clemmons Road) and will offer attendees two options. \u00a0Iron Pax 2022 week 4:\u00a0 https:\/\/f3greenwood.wordpress.com\/2022\/09\/25\/ironpax-challenge-week-4-death-by-skinny-runner\/ “Normal” WIB:\u00a0 Mosey to pull up bars.\u00a0 Perform pull-ups x 20. For any reps short of 20, perform that number of reps of the exercise on the […]<\/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-20363","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Ghost Greenspan","date":"9\/28\/22","pax":"WIBers & IPCers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20363","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=20363"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20363\/revisions"}],"predecessor-version":[{"id":20364,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20363\/revisions\/20364"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20363"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20363"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20363"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}