{"id":27015,"date":"2026-06-24T10:00:00","date_gmt":"2026-06-24T14:00:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27015"},"modified":"2026-06-24T10:00:00","modified_gmt":"2026-06-24T14:00:00","slug":"wib-preblast-6-25-26","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/06\/wib-preblast-6-25-26\/","title":{"rendered":"WIB Preblast &#8211; 6.25.26"},"content":{"rendered":"<p>WIB will be at River Oaks Community Church.\u00a0 We&#8217;ll start out at the pull-up bars on the backside of the church, and then run a .6 mile loop around the parking lot.\u00a0 Along the way, pax will perform:<\/p>\n<ul>\n<li>Pull-ups + toes to bar x 5 @ pull-up bars.<\/li>\n<li>Dive Bombers x 5 @ NW corner of church<\/li>\n<li>Boot Slap Squats x 5 @ NW corner of parking lot.<\/li>\n<\/ul>\n<p>Pull-ups + TTB stay at 5 reps each lap.\u00a0 Dive Bombers and Boot Slap Squats increase by 5 each round until round of 20.\u00a0 Then descend back down by 5 each round.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-27017\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/06\/WIB_6.25.26-300x188.png\" alt=\"\" width=\"727\" height=\"455\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/06\/WIB_6.25.26-300x188.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/06\/WIB_6.25.26-768x481.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/06\/WIB_6.25.26.png 800w\" sizes=\"auto, (max-width: 727px) 100vw, 727px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WIB will be at River Oaks Community Church.\u00a0 We&#8217;ll start out at the pull-up bars on the backside of the church, and then run a .6 mile loop around the parking lot.\u00a0 Along the way, pax will perform: Pull-ups + toes to bar x 5 @ pull-up bars. Dive Bombers x 5 @ NW corner [&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-27015","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"6.25.26","pax":"All y'all."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27015","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=27015"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27015\/revisions"}],"predecessor-version":[{"id":27018,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27015\/revisions\/27018"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}