{"id":23932,"date":"2024-08-14T13:44:01","date_gmt":"2024-08-14T17:44:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23932"},"modified":"2024-08-14T13:44:01","modified_gmt":"2024-08-14T17:44:01","slug":"preblast-wib-at-calvary-baptist-church-on-8-15-24","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/08\/preblast-wib-at-calvary-baptist-church-on-8-15-24\/","title":{"rendered":"Preblast: WIB at Calvary Baptist Church on 8\/15\/24"},"content":{"rendered":"<p><strong>Date:<\/strong> Thursday, August 15, 2024<\/p>\n<p><strong>Start time:<\/strong> 0530 (0930Z)<\/p>\n<p><strong>Duration:<\/strong> 45 minutes<\/p>\n<p><strong>End time:<\/strong> 0615 (1015 GMT)<\/p>\n<p><strong>Difficulty factor:<\/strong> Moderate<\/p>\n<p><strong>Intensity level:<\/strong> You vs You (or Cherry Pie)<\/p>\n<p><strong>Forecasted weather:<\/strong> Mostly clear with 20% cloud cover.\u00a0 67 degrees Fahrenheit.\u00a0 8% chance of precipitation with 86% humidity.\u00a0 The winds will be 1 mph heading NNE.<\/p>\n<p><strong>Beatdown location:<\/strong> Calvary Baptist Church, westernmost parking lot.\u00a0 134 South Peace Haven Road, Winston-Salem, NC 27104<\/p>\n<p><strong>Parking location (preferable):<\/strong> Calvary Baptist Church main parking lot, roughly near these coordinates (36.08395171510107, -80.3516847001659)<\/p>\n<p><strong>Beatdown instructions:<\/strong><\/p>\n<p><em>Setup:<\/em> 3 stations in a straight line on each of the long sides of the parking lot (total of 6) with a bonus station in the middle of the lot (7th).<\/p>\n<p><em>Cycle:<\/em> Run through the stations in a typical figure 8 pattern.\u00a0 At each station, perform the same exercises: Bobby Hurleys, Ranger Merkins, Reverse Lunges, Heels to Heaven, and Hand Release Mike Tysons.\u00a0 Increase the repetition count by one at each station.\u00a0 At the bonus station in the middle, instead of performing the normal exercises, always do 5 Star Burpees.\u00a0 Repeat the pattern until the end of the workout.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12743\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/08\/WIB-080520.png\" alt=\"\" width=\"633\" height=\"838\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/08\/WIB-080520.png 633w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/08\/WIB-080520-227x300.png 227w\" sizes=\"auto, (max-width: 633px) 100vw, 633px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Date: Thursday, August 15, 2024 Start time: 0530 (0930Z) Duration: 45 minutes End time: 0615 (1015 GMT) Difficulty factor: Moderate Intensity level: You vs You (or Cherry Pie) Forecasted weather: Mostly clear with 20% cloud cover.\u00a0 67 degrees Fahrenheit.\u00a0 8% chance of precipitation with 86% humidity.\u00a0 The winds will be 1 mph heading NNE. Beatdown [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,113,104,84],"tags":[],"class_list":["post-23932","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-pre-blast","category-wib"],"acf":{"q":"Zima","date":"8\/15\/24","pax":"YOU!"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23932","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23932"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23932\/revisions"}],"predecessor-version":[{"id":23934,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23932\/revisions\/23934"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23932"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23932"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23932"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}