{"id":26260,"date":"2026-01-07T11:05:05","date_gmt":"2026-01-07T15:05:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26260"},"modified":"2026-01-07T11:48:47","modified_gmt":"2026-01-07T15:48:47","slug":"wib-preblast-1-8-26-cherokee","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/01\/wib-preblast-1-8-26-cherokee\/","title":{"rendered":"WIB Preblast (1\/8\/26) &#8211; Cherokee"},"content":{"rendered":"<p>Location:\u00a0 Forsyth Tech &#8211; 1300 Bolton Street<\/p>\n<p>Theme: Progressive reps + repeat burpees at the anchor<\/p>\n<p>0530:\u00a0 Warmarama<\/p>\n<p>We\u2019ll waste some time.\u00a0 You\u2019ll be thankful we did.<\/p>\n<p>The Thang<\/p>\n<p>Start at Forsyth Tech with burpees x 5.\u00a0 Then run down Cherokee Rd.<\/p>\n<p>Stop 1 \u2013 Cherokee &amp; Drumcliffe<\/p>\n<ul>\n<li>Dive Bombers x 20<\/li>\n<li>Apollo Onos x 20 (DC)<\/li>\n<li>American Hammers x 20 (DC)<\/li>\n<li>Side-Straddle Hops x 20<\/li>\n<\/ul>\n<p>Run back to Forsyth Tech<br \/>\nBurpees x 5<\/p>\n<p>Stop 2 \u2013 Cherokee &amp; Berwick<\/p>\n<ul>\n<li>Dive Bombers x 15<\/li>\n<li>Apollo Onos x 15<\/li>\n<li>American Hammers x 15<\/li>\n<li>Side-Straddle Hops x 15<\/li>\n<\/ul>\n<p>Run back to Forsyth Tech<br \/>\nBurpees x 5<\/p>\n<p>Stop 3 \u2013 Cherokee &amp; Pinebluff<\/p>\n<ul>\n<li>Dive Bombers x 10<\/li>\n<li>Apollo Onos x 10<\/li>\n<li>American Hammers x 10<\/li>\n<li>Side-Straddle Hops x 10<\/li>\n<\/ul>\n<p>Run back to Forsyth Tech<br \/>\nBurpees x 5<\/p>\n<p>Stop 4 \u2013 Cherokee &amp; Magnolia<\/p>\n<ul>\n<li>Dive Bombers x 5<\/li>\n<li>Apollo Onos x 5<\/li>\n<li>American Hammers x 5<\/li>\n<li>Side-Straddle Hops x 5<\/li>\n<\/ul>\n<p>Run back to Forsyth Tech<br \/>\nBurpees x 5<\/p>\n<p>Climb back up the ladder, adding 5 reps each subsequent street, i.e. Pinebluff x 10, Berwick x 15, Drumcliffe x 20.<\/p>\n<p>0610:\u00a0 Return to Forsyth Tech for Mary.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Location:\u00a0 Forsyth Tech &#8211; 1300 Bolton Street Theme: Progressive reps + repeat burpees at the anchor 0530:\u00a0 Warmarama We\u2019ll waste some time.\u00a0 You\u2019ll be thankful we did. The Thang Start at Forsyth Tech with burpees x 5.\u00a0 Then run down Cherokee Rd. Stop 1 \u2013 Cherokee &amp; Drumcliffe Dive Bombers x 20 Apollo Onos x [&hellip;]<\/p>\n","protected":false},"author":472,"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-26260","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"1.8.26","pax":"You v You"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26260","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26260"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26260\/revisions"}],"predecessor-version":[{"id":26263,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26260\/revisions\/26263"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}