{"id":23746,"date":"2024-06-20T11:21:41","date_gmt":"2024-06-20T15:21:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23746"},"modified":"2024-06-20T11:24:29","modified_gmt":"2024-06-20T15:24:29","slug":"23746","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/06\/23746\/","title":{"rendered":"Stairs, Figure 8s, and Clocks; oh my"},"content":{"rendered":"<p>It was a pleasant morning for a WIB.\u00a0 The WIB as promised had stairs, figure 8s, and a large clock.<\/p>\n<p>&nbsp;<\/p>\n<h5><strong>Warmoroma<\/strong><\/h5>\n<ul>\n<li class=\"TypographyPresentation TypographyPresentation--m RichText3-paragraph--withVSpacingNormal RichText3-paragraph\">Side straddle hop<\/li>\n<li class=\"TypographyPresentation TypographyPresentation--m RichText3-paragraph--withVSpacingNormal RichText3-paragraph\">Abe Vigoda<\/li>\n<li class=\"TypographyPresentation TypographyPresentation--m RichText3-paragraph--withVSpacingNormal RichText3-paragraph\">Whirly with a clap<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5>The Thang<\/h5>\n<h6><strong>Round 1 (QTY 15)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Round 2 (QTY 10)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Round 3 (QTY 5)<\/strong><\/h6>\n<p>&nbsp;<\/p>\n<p>(Left of Stairs)<\/p>\n<p>Level 1 \u2013 box jump<\/p>\n<p>Level 2 \u2013 left leg step ups<\/p>\n<p>Level 3 \u2013 right leg step ups<\/p>\n<p>Level 4 \u2013 box jump<\/p>\n<p>Sprint in figure 8 on the sidewalk<\/p>\n<p>&nbsp;<\/p>\n<p>(On Stairs)<\/p>\n<p>Calf raises left foot on 1st step<\/p>\n<p>Calf raises right foot on 2nd step<\/p>\n<p>Repeto to top of steps<\/p>\n<p>Sprint in figure 8 on the sidewalk<\/p>\n<p>&nbsp;<\/p>\n<p>(Right of Stairs)<\/p>\n<p>Level 1 \u2013 derkin<\/p>\n<p>Level 2 \u2013 burpees<\/p>\n<p>Level 3 \u2013 merkin<\/p>\n<p>Level 4 \u2013 burpees<\/p>\n<p>Sprint in figure 8 on the sidewalk<\/p>\n<p>&nbsp;<\/p>\n<p>For those still reading and counting we completed:<\/p>\n<p>60 &#8211; box jumps<\/p>\n<p>30 &#8211; left leg step ups<\/p>\n<p>30 &#8211; right leg step ups<\/p>\n<p>180 &#8211; left leg calf raise<\/p>\n<p>180 &#8211; right leg calf raise<\/p>\n<p>30 &#8211; derkins<\/p>\n<p>60 &#8211; burpess<\/p>\n<p>30 &#8211; merkins<\/p>\n<p>&nbsp;<\/p>\n<h5>Mary<\/h5>\n<p>None.\u00a0 Ran out of time.<\/p>\n<p>&nbsp;<\/p>\n<h5>Chatter<\/h5>\n<ol>\n<li>Zima started things off by complaining about the very first exercises.\u00a0 YHC assumes the complaining continued but thankfully this was a WIB so it was easy enough to stay clear of all the encouraging words.<\/li>\n<li>Van Gogh is rather particular about the order of things.\u00a0 He likes his coffee at exactly 198 degrees, he folds his underwear, and he enjoys namorama before announcements.<\/li>\n<li>Dr. Toot let his work do all the talking as he was to busy getting work in to be chatty this morning.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h5>Prayer Requests<\/h5>\n<ol>\n<li>Zima has a friend that is struggling with the birth of a new child.<\/li>\n<li>Drafee&#8217;s coworker is having surgery today.<\/li>\n<li>Van Gogh has multiple kids at camp this week and next.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h5>Announcements<\/h5>\n<ol>\n<li>Van Gogh has the Q at Alchatraz this Saturday.<\/li>\n<li>Draftee has the Q at Purgatory this Saturday.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>It was a pleasant morning for a WIB.\u00a0 The WIB as promised had stairs, figure 8s, and a large clock. &nbsp; Warmoroma Side straddle hop Abe Vigoda Whirly with a clap &nbsp; The Thang Round 1 (QTY 15)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Round 2 (QTY 10)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Round 3 (QTY 5) &nbsp; (Left of Stairs) Level 1 \u2013 box jump [&hellip;]<\/p>\n","protected":false},"author":664,"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-23746","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Draftee","date":"06-20-2024","pax":"Dr. Toot (WD), Zima, Van Gogh (WB), Draftee (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23746","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23746"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23746\/revisions"}],"predecessor-version":[{"id":23751,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23746\/revisions\/23751"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}