{"id":22225,"date":"2023-07-06T16:45:12","date_gmt":"2023-07-06T20:45:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22225"},"modified":"2023-07-06T16:45:12","modified_gmt":"2023-07-06T20:45:12","slug":"wib-12","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/wib-12\/","title":{"rendered":"WIB"},"content":{"rendered":"<p>5 Pax made it out to the Thruway Shopping Center on a very muggy Thursday morning.\u00a0 In the spirit of WIB we had a short warm-a-rama and got right to it.\u00a0 YHC always likes to design a WIB work out with 50% running and 50% strength.\u00a0 I think most Pax got in a little over 2.5 miles in just less than 40 minutes.<\/p>\n<p>We started with 10 Burpees<\/p>\n<p>20 LBCs<\/p>\n<p>20 Merkins<\/p>\n<p>20 Squats<\/p>\n<p>20 Jane Fondas<\/p>\n<p>20 Dips<\/p>\n<p>Take a lap around 1\/2 of the center.<\/p>\n<p>After each lap increase each exercise by 5, except the Burpees.\u00a0 We worked our way up to 30 reps and back down to 20 in our 5 laps.<\/p>\n<p>Great job by all.<\/p>\n<p>No special prayer requests.\u00a0 YHC took us out in a sweaty COT.<\/p>\n<p>Mutton<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 Pax made it out to the Thruway Shopping Center on a very muggy Thursday morning.\u00a0 In the spirit of WIB we had a short warm-a-rama and got right to it.\u00a0 YHC always likes to design a WIB work out with 50% running and 50% strength.\u00a0 I think most Pax got in a little over [&hellip;]<\/p>\n","protected":false},"author":221,"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-22225","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Mutton","date":"07\/06\/2023","pax":"Mutton, Dr Toot, Crash, Greenspan, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22225","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22225"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22225\/revisions"}],"predecessor-version":[{"id":22227,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22225\/revisions\/22227"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}