{"id":27242,"date":"2026-08-12T09:23:31","date_gmt":"2026-08-12T13:23:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27242"},"modified":"2026-08-12T09:23:31","modified_gmt":"2026-08-12T13:23:31","slug":"wib-pre-blast-for-8-13-26","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/wib-pre-blast-for-8-13-26\/","title":{"rendered":"WIB Pre-blast for 8\/13\/26"},"content":{"rendered":"

We\u2019ll launch at the tennis court for the routine below.\u00a0<\/span><\/p>\n

 <\/p>\n

At 6:05 we will mosey to the front of the school to Mary and COT with the Purgatory pax.<\/span><\/p>\n

 <\/p>\n

Routine\u00a0<\/span><\/p>\n

 <\/p>\n

Sort of like line drills on the tennis court.<\/span><\/p>\n

 <\/p>\n

    \n
  1. Start at one end with 20 low flutters<\/span><\/li>\n
  2. Run to the middle: 10 of that rounds exercise<\/span><\/li>\n
  3. Run to the far end: 15 of that rounds exercise<\/span><\/li>\n
  4. Run back to the middle line: 10 of that rounds exercise<\/span><\/li>\n
  5. Run back to the starting line: 20 low flutters<\/span><\/li>\n
  6. Run the full track lap.<\/span><\/li>\n
  7. Repeat-O, on the next round<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Rounds:<\/span><\/p>\n

      \n
    1. Merkins\u00a0<\/span><\/li>\n
    2. Squats\u00a0<\/span><\/li>\n
    3. Mike Tyson<\/span><\/li>\n
    4. Skaters\u00a0<\/span><\/li>\n
    5. Shoulder taps\u00a0<\/span><\/li>\n<\/ol>\n

       <\/p>\n

      Start over if you get through all the rounds.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      We\u2019ll launch at the tennis court for the routine below.\u00a0   At 6:05 we will mosey to the front of the school to Mary and COT with the Purgatory pax.   Routine\u00a0   Sort of like line drills on the tennis court.   Start at one end with 20 low flutters Run to the middle: […]<\/p>\n","protected":false},"author":372,"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-27242","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"Wobegon","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27242","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\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27242"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27242\/revisions"}],"predecessor-version":[{"id":27243,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27242\/revisions\/27243"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}