{"id":24507,"date":"2025-01-16T19:45:14","date_gmt":"2025-01-16T23:45:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24507"},"modified":"2025-01-16T19:45:14","modified_gmt":"2025-01-16T23:45:14","slug":"wib-16","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/01\/wib-16\/","title":{"rendered":"Wib"},"content":{"rendered":"

Workout started promptly on time with a thorough warm up including a set of cherry pies before proceeding with the plan:<\/p>\n

Proceed along the specified route stopping at each number for the exercises specified on cardboard:<\/p>\n

    \n
  1. Merkins and squats x20, 18, 16 ,14, 12<\/li>\n
  2. Lunges and CDD x20, 18, 16 ,14, 12<\/li>\n
  3. Burpees x5<\/li>\n
  4. Peter parker and LBC x30, 28, 26, 24, 22<\/li>\n<\/ol>\n

    Reps dropped by 2 each rounds, except burpees, they remained the same.<\/p>\n

    Announcements:
    \n– Bagpipe taking over as TIT siteQ, way to go! Thanks for stepping up.<\/p>\n

    \n

    Prayer requests:<\/p>\n

    – PAX expanding their families<\/p>\n

    – PAX recovering from PES (performance enhancing surgeries)<\/p>\n

    – folks recovering from disasters in CA and WNC<\/p>\n

    \n

    NMM:<\/p>\n

    – of the 6 folks to post, only one didn’t arrive early to get in a little EC. If i was competitive, i would say that when you have an A+ you don’t need EC… but i’m not.<\/p>\n

    – bagpipe joined the cool kids club today with a borrowed pair of electronic gloves<\/p>\n

    – Ducky added to his life story with his football chapter. He kind of reminds me of the book\/movie “Big Fish”<\/p>\n

    – Pollster got a new job and we all enjoyed learning about the legalities of the tag on your mattress that is illegal to remove.<\/p>\n

    – Rollback made it look easy.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Workout started promptly on time with a thorough warm up including a set of cherry pies before proceeding with the plan: Proceed along the specified route stopping at each number for the exercises specified on cardboard: Merkins and squats x20, 18, 16 ,14, 12 Lunges and CDD x20, 18, 16 ,14, 12 Burpees x5 Peter […]<\/p>\n","protected":false},"author":213,"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-24507","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Palin","date":"1\/16\/25","pax":"Pollster, rollback, Zima, rubber ducky, bagpipe, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24507","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24507"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24507\/revisions"}],"predecessor-version":[{"id":24508,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24507\/revisions\/24508"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}