{"id":2619,"date":"2017-09-20T20:26:56","date_gmt":"2017-09-21T00:26:56","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2619"},"modified":"2017-09-20T21:05:46","modified_gmt":"2017-09-21T01:05:46","slug":"wib-pre-blast-for-21-sept-2017","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/wib-pre-blast-for-21-sept-2017\/","title":{"rendered":"WIB pre-blast for 21 Sept 2017"},"content":{"rendered":"<p>Launch Knollwood Baptist Church \u2013 turn right out of parking lot and cross Business 40 taking a right into 380 Knollwood and run into parking deck area. Stop at Warrior One and join them in their work until Q releases you to the rest of the workout:<\/p>\n<p>THANG<\/p>\n<p>Run to back of deck, to the right and up ramp to level 1A (there is a large 1A sign at top of ramp) for SAM:<br \/>\nS \u2013 SSH x 20<br \/>\nA \u2013 Alternating Shoulder Taps from plank position x 10 each shoulder<br \/>\nM \u2013 Monkey Humpers x 20<\/p>\n<p>Run counterclockwise around to next ramp and up to level 2 for MIKE:<br \/>\nM \u2013 Mike Tysons x 20<br \/>\nI \u2013 Imperial Storm Troopers x 10 each side<br \/>\nK \u2013 Kicks, Donkey style x 20<br \/>\nE \u2013 Elves on a Shelf (similar to American Hammer, seated with feet off ground, alternate putting gifts\/elves from the ground beside you to the shelf above your head) x 10 each side<\/p>\n<p>Run counterclockwise around to next ramp and up to level 3 for WILL:<br \/>\nW \u2013 WWII sit ups x 20<br \/>\nI \u2013 Imperial Squat Walkers x 10 each side<br \/>\nL \u2013 Lunges, alternating 10 each leg<br \/>\nL \u2013 Low Country Crabs 10 each leg<\/p>\n<p>Run counterclockwise to back of deck and down stairs returning to Warrior One and join them in their work until Q releases you to REPEATO.<\/p>\n<p>At 0608, stop where you are and run back to Knollwood Baptist Church for Mary, if time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Launch Knollwood Baptist Church \u2013 turn right out of parking lot and cross Business 40 taking a right into 380 Knollwood and run into parking deck area. Stop at Warrior One and join them in their work until Q releases you to the rest of the workout: THANG Run to back of deck, to the [&hellip;]<\/p>\n","protected":false},"author":204,"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-2619","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"Burlap","date":"21 Sept 2017","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2619","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2619"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2619\/revisions"}],"predecessor-version":[{"id":2621,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2619\/revisions\/2621"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2619"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}