{"id":22427,"date":"2023-08-23T18:59:27","date_gmt":"2023-08-23T22:59:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22427"},"modified":"2023-08-23T18:59:27","modified_gmt":"2023-08-23T22:59:27","slug":"wib-08-24-23","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/08\/wib-08-24-23\/","title":{"rendered":"WIB 08-24-23"},"content":{"rendered":"<div data-pm-slice=\"1 0 []\" data-en-clipboard=\"true\">WIB &#8211; 12\/12\/19<\/div>\n<div><\/div>\n<div>Lowe&#8217;s Foods &#8211; Robinhood Rd<\/div>\n<div><\/div>\n<div>Round 1 x 5, add 5 per round<\/div>\n<div><\/div>\n<div>#1<\/div>\n<div>Low flutter (each leg)<\/div>\n<div>Alternating Shoulder Taps<\/div>\n<div>jump squats<\/div>\n<div><\/div>\n<div>#2<\/div>\n<div>Mt Climbers (each leg)<\/div>\n<div>Crucible Merkin (hands turned outward)<\/div>\n<div>Apollo Ohno&#8217;s<\/div>\n<div><\/div>\n<div>#3<\/div>\n<div>Cumberland County Viaduct (each side)<\/div>\n<div>SSH<\/div>\n<div>Gorilla Humpers<\/div>\n<div><\/div>\n<div>#4<\/div>\n<div>Peter Parkers (each leg)<\/div>\n<div>Dirkins<\/div>\n<div>squats<\/div>\n<div><\/div>\n<p><img decoding=\"async\" src=\"https:\/\/www.evernote.com\/shard\/s168\/res\/703e0f85-3933-e247-106d-3b93378e53ed\" data-natural-width=\"682\" data-natural-height=\"596\" data-type=\"image\/jpeg\" data-hash=\"a590356673705f19f253156523334165\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WIB &#8211; 12\/12\/19 Lowe&#8217;s Foods &#8211; Robinhood Rd Round 1 x 5, add 5 per round #1 Low flutter (each leg) Alternating Shoulder Taps jump squats #2 Mt Climbers (each leg) Crucible Merkin (hands turned outward) Apollo Ohno&#8217;s #3 Cumberland County Viaduct (each side) SSH Gorilla Humpers #4 Peter Parkers (each leg) Dirkins squats<\/p>\n","protected":false},"author":113,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,84],"tags":[],"class_list":["post-22427","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"BAM","date":"08\/24\/23","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22427","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22427"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22427\/revisions"}],"predecessor-version":[{"id":22428,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22427\/revisions\/22428"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}