{"id":26653,"date":"2026-04-09T09:39:08","date_gmt":"2026-04-09T13:39:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26653"},"modified":"2026-04-09T09:39:08","modified_gmt":"2026-04-09T13:39:08","slug":"four-stations-of-pain-bagel-station","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/04\/four-stations-of-pain-bagel-station\/","title":{"rendered":"Four Stations of Pain + Bagel Station"},"content":{"rendered":"<p>The pax returned to the site of some historically brutal WIB beatdowns at the Peace Haven Harris Teeter.\u00a0 Sadly, today\u2019s version did not meet that standard, but everyone should feel comfortable having a bagel afterwards.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abes, Whirlies, Standing Hammies, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Four stations on the north side of the Harris Teeter parking lot coupled with a 0.25 mile running stretch around the rest of the parking lot.<\/p>\n<p>Station 1:\u00a0 Broad Jumps to next island<\/p>\n<p>Station 2:\u00a0 Divebombers x 5 first lap, then 10, 15, 20, 15, 10, 5, etc on subsequent laps<\/p>\n<p>Station 3:\u00a0 Walking RDLs to next island<\/p>\n<p>Station 4:\u00a0 Heels to Heaven with alternating twist at top x 5 first lap, then 10, 15, 20, 15, 10, 5, etc on subsequent laps<\/p>\n<p>Repeato until time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Seventeen pax posted at the launch of the Cornerstone Project AO at Samaritan Ministries on Wednesday! This will be a weekly afternoon workout at 3:15pm.\u00a0 See Wooly Bugger if able to Q.<\/li>\n<li>Samaritan Ministries service night on 4.20, 5:00 \u2013 7:30 pm. We need volunteers!<\/li>\n<li>Slowpitch has WIB Q next week.<\/li>\n<li>Zima has Alcatraz Q this Saturday.<\/li>\n<li>See YHC if interested in Bourbon Chase, 10\/1 \u2013 10\/4.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Healing for Huckleberry\u2019s leg.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Most (all?) finished the entire circuit, working up to 20 reps and back down to 5 reps. Strong work, men.<\/li>\n<li>Lamb Chop was there early and asked, \u201cHave we done this one before?\u201d Response:\u00a0 \u201cNot this one, but we\u2019ve done WIB here before, yes.\u201d<\/li>\n<li>Bevo, the last to arrive, commented: \u201cThose have got to be the four closest WIB stations I\u2019ve ever seen.\u201d\u00a0 No one believed that the running portion was only .25 of a mile.<\/li>\n<li>Rollback lapped everyone. Including himself.\u00a0 He and Zephyr led the way this morning, making some of us feel old and washed up.<\/li>\n<li>Slowpitch, Zima, and YHC commiserated over baseball players &amp; sunflower seeds. YHC shared how the head of Redeemer School recently thought YHC had a wad of tobacco in his mouth, but it was just a clump of seeds in the jaw.\u00a0 She\u2019s now a pro at spitting seeds after several demonstrations.<\/li>\n<li>Slowpitch is a beast and laughed at YHC\u2019s attempt to lead something that would cause his heart rate to elevate.<\/li>\n<li>Zima did a RIRO, 3+ miles in, 3+ miles out. I don\u2019t envy the out portion after all of those walking RDLs.\u00a0 \u00a0 He also critiqued the form of all paxes\u2019 Heels to Heaven, both those present and absent from this morning.<\/li>\n<li>Bevo still has the broadest of broad jumps in the DashPax. It took him 2.3 jumps each time to transit from island to island, approximately 110 feet.<\/li>\n<li>Frostbite thought that the bear crawls after dive bombers were a special treat.<\/li>\n<li>A group of Teeter employees gathered on a bench in front of the store to goad (encourage?) us on. We\u2019ll take what we can get.\u00a0 At one point, YHC thought Zima had quit the workout and was just chitchatting with them.<\/li>\n<li>The smell of Bagel Station permeated the parking lot, making us question our life decisions this morning. For some reason, Lamb Chop left early to go to the other Bagel Station on Oakwood.\u00a0 He finished the circuit twice before departing.<\/li>\n<\/ul>\n<p>It was an honor, as always to lead, Zephyr.\u00a0 We\u2019ll hit up the Ardmore church circuit next time.\u00a0 Just ask Burns (&amp; Zima) about that one.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The pax returned to the site of some historically brutal WIB beatdowns at the Peace Haven Harris Teeter.\u00a0 Sadly, today\u2019s version did not meet that standard, but everyone should feel comfortable having a bagel afterwards. Warmarama: SSHs, Abes, Whirlies, Standing Hammies, Cherry Pies The Thang: Four stations on the north side of the Harris Teeter [&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-26653","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"4.9.26","pax":"Zephyr, Frostbite, Lamb Chop, Zima (RIRO), Rollback, Slowpitch, Bevo, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26653","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=26653"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26653\/revisions"}],"predecessor-version":[{"id":26654,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26653\/revisions\/26654"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}