{"id":22106,"date":"2023-06-08T11:55:13","date_gmt":"2023-06-08T15:55:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22106"},"modified":"2023-06-08T11:55:13","modified_gmt":"2023-06-08T15:55:13","slug":"first-time-wib-q","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/06\/first-time-wib-q\/","title":{"rendered":"First time WIB Q"},"content":{"rendered":"<p>After taking suggestions for a good WIB location I followed Crash&#8217;s advice and chose Calvary Baptist. It turned out to be the perfect location even if the workout sucked. It was simple, but far from easy.<\/p>\n<p>Warm-O-Rama:<\/p>\n<p>SSH, Abe Vigoda, Whirly has the clap, Broga moves, Shoulder-rama<\/p>\n<p>&nbsp;<\/p>\n<p>The Thang: each person completes all the following. Every 2 minutes run to the end of the parking lot and back.<\/p>\n<p>40 Burpees<\/p>\n<p>80 Mike Tysons<\/p>\n<p>120 WWIIs<\/p>\n<p>160 Dips<\/p>\n<p>200 Squats<\/p>\n<p>240 SSH<\/p>\n<p>&nbsp;<\/p>\n<p>There was no time left for Mary<\/p>\n<p>&nbsp;<\/p>\n<p>Strong work by everyone. This one was brutal with no breaks the entire time.<\/p>\n<p>I had the priviledge of introducing Crash to the greatest compilation album ever created. Jock Jams.<\/p>\n<p>As always, it is an honor to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After taking suggestions for a good WIB location I followed Crash&#8217;s advice and chose Calvary Baptist. It turned out to be the perfect location even if the workout sucked. It was simple, but far from easy. Warm-O-Rama: SSH, Abe Vigoda, Whirly has the clap, Broga moves, Shoulder-rama &nbsp; The Thang: each person completes all the [&hellip;]<\/p>\n","protected":false},"author":199,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-22106","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Cruiser","date":"6\/8\/2023","pax":"Crash, Dr. Toot, Cruiser"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22106","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\/199"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22106"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22106\/revisions"}],"predecessor-version":[{"id":22108,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22106\/revisions\/22108"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}