{"id":22502,"date":"2023-09-13T09:23:24","date_gmt":"2023-09-13T13:23:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22502"},"modified":"2023-09-13T09:31:49","modified_gmt":"2023-09-13T13:31:49","slug":"bw-4x4s","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/bw-4x4s\/","title":{"rendered":"B&W 4x4s"},"content":{"rendered":"![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2023\/09\/IMG_6169-105x300.jpeg\")
Although I asked for a cooler low humid morning – the former was present, the latter not so. After a traditional Warm-O-Rama and some essential stretching, a Jimmy Buffet memorial launched us into the 4×4 fun. \u00a04 minute EMRAP with 10 reps of 4 exercises per set – followed by a run or some court lines (aka suicides – yes it is suicide awareness month). It was noted that Margaritaville is a great song but not high enough intensity for the workout – so a quick shift into a Spotify beat down playlist picked things up. The chatter was limited due to those trying to catch their breath – certainly telling for B&W!<\/p>\n
Mary followed with 30 seconds each of 6 different exercises – and abs screaming about it – until the final 3 minutes spent stretching.<\/p>\n
COT was a simple reminder of the value of being in relationship and community. It is suicide awareness week\/month – reach out to those who you know are alone or you haven\u2019t talked with recently.<\/p>\n
Daily Priority Questions:<\/p>\n
– Will this glorify God?<\/p>\n
– Will this show value or bring value to others?<\/p>\n
– Is this something that I am passionate about?<\/p>\n
– Will this provide for my family?<\/p>\n
Prayers for BAMs son with possible employment shifts.<\/p>\n
LACE<\/p>\n","protected":false},"excerpt":{"rendered":"
Although I asked for a cooler low humid morning – the former was present, the latter not so. After a traditional Warm-O-Rama and some essential stretching, a Jimmy Buffet memorial launched us into the 4×4 fun. \u00a04 minute EMRAP with 10 reps of 4 exercises per set – followed by a run or some court […]<\/p>\n","protected":false},"author":168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-22502","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"LACE","date":"9\/13\/23","pax":"Bluto, TripleLindy, HOG, BAM, Manscape, Lemming, Woodpecker"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22502","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\/168"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22502"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22502\/revisions"}],"predecessor-version":[{"id":22507,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22502\/revisions\/22507"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}