{"id":21632,"date":"2023-03-28T21:04:54","date_gmt":"2023-03-29T01:04:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21632"},"modified":"2023-03-28T21:04:54","modified_gmt":"2023-03-29T01:04:54","slug":"three-sixteens-at-wib","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/03\/three-sixteens-at-wib\/","title":{"rendered":"Three Sixteens at WIB"},"content":{"rendered":"<p>This back blast is very late, but better late than never they always say!<\/p>\n<p>YHC set out to do a simple, high mileage beatdown, keeping in line with YHCs training goal of steadily increasing mileage week after week.<\/p>\n<p>&nbsp;<\/p>\n<p>So the plan was simple, 3 exercises, 16 reps each (after the date). Hmmm, what exercises? Pull ups! Burpees! But wait&#8230; 16 of those is a bit excessive&#8230; Okay sooo it went like this:<\/p>\n<p>&nbsp;<\/p>\n<p>The Thang<\/p>\n<ul>\n<li>Run the long way around the parking lot, from station to station, performing the following reps:<\/li>\n<li>Station 1 &#8211; At the Pull-Up Bars\n<ul>\n<li>8 Pull-ups<\/li>\n<li>8 Toes to bar<\/li>\n<\/ul>\n<\/li>\n<li>Station 2a &#8211; At the speed bump\n<ul>\n<li>8 Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Station 3 &#8211; At the far corner of the parking lot\n<ul>\n<li>16 Mike Tysons<\/li>\n<\/ul>\n<\/li>\n<li>Station 2b &#8211; At the speed bump\n<ul>\n<li>8 burpees<\/li>\n<\/ul>\n<\/li>\n<li>Repeato until time is up!<\/li>\n<\/ul>\n<p>CoT<\/p>\n<ul>\n<li>Prayers for Ziffle and wisdom and a speedy recovery<\/li>\n<li>YHC took us out giving thanks.<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>Cherry Pie led the charge and YHC rode his coattails.\n<ul>\n<li>Cherry Pie didn&#8217;t act his age, but we was a gentleman nonetheless<\/li>\n<\/ul>\n<\/li>\n<li>Cherry Pie was not a fan of toes to bars, due to the strain on the shoulder. This is true.<\/li>\n<li>Zima gave the lame excuse of a hurt knee slowing him down&#8230; okay no, that&#8217;s actually a valid reason.<\/li>\n<li>Huck loved the burpees but hated everything else.<\/li>\n<li>YHC loved the pullups, and used it as an opportunity to advertise Supermax on Saturday&#8217;s at 0600.<\/li>\n<li>Workbench, being the typical manly man that he is, complained the least of the entire crew.<\/li>\n<li>The PAX all agreed that this was a simple and very effective beatdown, totaling approximately 3 miles for everyone!<\/li>\n<\/ul>\n<p>Thanks for attending men, and thanks for the keys Root! Now that I&#8217;ve written my backblast, can I be invited back to Q?!<\/p>\n<p>VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This back blast is very late, but better late than never they always say! YHC set out to do a simple, high mileage beatdown, keeping in line with YHCs training goal of steadily increasing mileage week after week. &nbsp; So the plan was simple, 3 exercises, 16 reps each (after the date). Hmmm, what exercises? [&hellip;]<\/p>\n","protected":false},"author":42,"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-21632","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Van Gogh","date":"03\/16\/2023","pax":"@cherrypie\u00a0(WD), @Zima,\u00a0@huckleberry,\u00a0@Workbench,\u00a0@van.gogh\u00a0(WB, QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21632","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21632"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21632\/revisions"}],"predecessor-version":[{"id":21633,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21632\/revisions\/21633"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}