{"id":20918,"date":"2022-12-21T20:54:51","date_gmt":"2022-12-22T00:54:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20918"},"modified":"2022-12-21T20:54:51","modified_gmt":"2022-12-22T00:54:51","slug":"december-22-2022-wib-preblast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/12\/december-22-2022-wib-preblast\/","title":{"rendered":"December 22, 2022 WIB Preblast"},"content":{"rendered":"<p>LOCATION: Brookberry Farm Half Barn (36.11507470388223, -80.36494798020112) at the intersection of Autumn Park and Heron Ridge<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-20920\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/12\/wib-brookberry-barn.png\" alt=\"\" width=\"827\" height=\"861\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/12\/wib-brookberry-barn.png 827w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/12\/wib-brookberry-barn-288x300.png 288w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2022\/12\/wib-brookberry-barn-768x800.png 768w\" sizes=\"auto, (max-width: 827px) 100vw, 827px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>BEATDOWN:<\/p>\n<p>HIIT Style (45 seconds on, 15 seconds off)<\/p>\n<ol>\n<li>Mountain Climbers<\/li>\n<li>Iron Mikes<\/li>\n<li>Merkins<\/li>\n<li>180 Degree Jump Squats<\/li>\n<li>Half Burpees (no merkin)<\/li>\n<\/ol>\n<p>2 minutes to run the Autumn Park Circle loop and rest the remaining time.<\/p>\n<p>Rinse and repeat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>LOCATION: Brookberry Farm Half Barn (36.11507470388223, -80.36494798020112) at the intersection of Autumn Park and Heron Ridge &nbsp; BEATDOWN: HIIT Style (45 seconds on, 15 seconds off) Mountain Climbers Iron Mikes Merkins 180 Degree Jump Squats Half Burpees (no merkin) 2 minutes to run the Autumn Park Circle loop and rest the remaining time. Rinse and [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,113,104,84],"tags":[],"class_list":["post-20918","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-pre-blast","category-wib"],"acf":{"q":"Zima","date":"12\/22\/22","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20918","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20918"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20918\/revisions"}],"predecessor-version":[{"id":20922,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20918\/revisions\/20922"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20918"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20918"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20918"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}