{"id":27191,"date":"2026-07-30T08:49:05","date_gmt":"2026-07-30T12:49:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27191"},"modified":"2026-07-30T08:49:05","modified_gmt":"2026-07-30T12:49:05","slug":"defining-the-wib-way","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/07\/defining-the-wib-way\/","title":{"rendered":"Defining the WIB Way"},"content":{"rendered":"<p>This morning I was feeling extra grateful, extra blessed, and just happy to be able to get up and move before the sun even rises. On the way to Hanes Park I was listening to the F3 Worship Playlist that @Head Hunter came up with and just got my mind right for today.<\/p>\n<p><strong>Song I was really jamming to: Good Day by Forrest Frank<br \/>\n<\/strong>I&#8217;m &#8217;bout to have a good day (good day)<br \/>\nNo matter what they say (what they say)<br \/>\nSun is shining down on me<br \/>\nBirds are singing praise<br \/>\nI&#8217;m &#8217;bout to have a good day (good day)<br \/>\nIn every single way<br \/>\nThe God who made the universe<br \/>\nKnows me by my name<br \/>\nSo it&#8217;s a good day<\/p>\n<p>God was really moving today. The sunrise was beautiful; at one point I looked out beyond the trees and saw a beautiful cross lit up in blue.<\/p>\n<p>It was just one of those mornings.<br \/>\n<strong><br \/>\nThe thang: <\/strong><\/p>\n<p>No Warmarama \u2013 Straight to business.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-27192\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-300x147.jpg\" alt=\"\" width=\"300\" height=\"147\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-300x147.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-1024x501.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-768x376.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-1536x752.jpg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/07\/Image-from-iOS-2048x1002.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>6 was picked up with choosing your own workout (sprints, laps, etc). End with 5 minutes of Mary.<\/p>\n<p>Roughly 3.1+ miles was accomplished while honoring and remembering Gigolo (Katy, TX F3 PAX) with 47 reps.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Starfish has the Q tomorrow at Urban Assault<\/li>\n<li>Q School coming up in August<\/li>\n<li>GreeNest opportunities coming up<\/li>\n<\/ul>\n<p><strong>nmm<\/strong><\/p>\n<ul>\n<li>Starfish, after seeing today\u2019s beatdown on the preblast yesterday, asked clarifying questions like \u201cdefine hill\u201d and \u201cdefine 47 burpees.\u201d No matter how it was defined, Starfish not only defined these terms but also demonstrated them at the highest level. No excuses, just hard work.<\/li>\n<li>Lamb Chop started early with the trash talk. Hopped out of his car and said, \u201cYou still have time to change the workout ya know.\u201d But YHC didn\u2019t fall to peer pressure. As much as Lamb Chop may have hated the beatdown, he asked the runner on the track if he wanted to join us. This guy was a straight up HIM! Absolutely beast! Ultimately, he said no because he is on a strict routine, but Lamb Chop wasn\u2019t intimidated to extend the invitation.<\/li>\n<li>Zephyr sent me this workout (somewhat). He was sending me Hyrox beatdowns, and I found one I liked and modified it a little bit. So, blame him! Did he make the beatdown look easy? Of course! I asked him if I should post the beatdown winkie on the preblast and he said \u201cAbsolutely! That is the WIB Way!\u201d Boom, say no more. We got to talking about the trying times of our 4-year-old boys in the parking lot sharing stories and some laughing.<\/li>\n<\/ul>\n<p>After many pushups and pullups yesterday thank you to @Rollback today was a challenge but these men accepted the challenge and absolutely crushed it!<\/p>\n<p>Thank you for letting me lead today @Zephyr. I think one of the ladies on the track took the WIB keys, but they\u2019ll show up eventually!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This morning I was feeling extra grateful, extra blessed, and just happy to be able to get up and move before the sun even rises. On the way to Hanes Park I was listening to the F3 Worship Playlist that @Head Hunter came up with and just got my mind right for today. Song I [&hellip;]<\/p>\n","protected":false},"author":697,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,84],"tags":[],"class_list":["post-27191","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-wib"],"acf":{"q":"Slowpitch","date":"07.30.2026","pax":"@Starfish (WD), @Zephyr, @Lamb Chop, @Slowpitch"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27191","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\/697"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27191"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27191\/revisions"}],"predecessor-version":[{"id":27193,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27191\/revisions\/27193"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}