{"id":27289,"date":"2026-08-26T13:36:08","date_gmt":"2026-08-26T17:36:08","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27289"},"modified":"2026-08-26T13:38:09","modified_gmt":"2026-08-26T17:38:09","slug":"over-the-bridge-under-the-bridge-or-sort-of-through-the-woods","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/over-the-bridge-under-the-bridge-or-sort-of-through-the-woods\/","title":{"rendered":"Over the Bridge, Under the Bridge or Through the Woods (sort of)"},"content":{"rendered":"

WIB PRE-BLAST: Over the Bridge, Under the Bridge or Through the Woods (sort of)<\/strong><\/p>\n

\ud83d\udccd LOCATION:<\/strong><\/span> Muddy Creek Park \/ Greenway \u2014 parking lot off Robinhood Rd.
\n<\/strong>https:\/\/maps.apple\/p\/Fw_K6_.vPPvZB2<\/a>
\n<\/strong><\/p>\n

https:\/\/maps.app.goo.gl\/e4oRZfsNVvrvZ2am9<\/a><\/p>\n

\u23f0 TIME:<\/strong><\/span> 0530\u00a0<\/strong><\/p>\n

Come ready to push yourself, encourage the PAX, and see just how much work we can put in together.<\/strong> Every station is simple, scalable, and designed to keep you moving.<\/p>\n

We\u2019ll kick things off with Warmarama: SSH, Imperial Storm Troopers, and Whirly With a Clap.<\/p>\n

Then\u2026<\/p>\n

THE THANG<\/h3>\n

The formula is simple:<\/p>\n

ISO HOLD \u2192 ACTIVE EXERCISE \u2192 RUN \u2192 REPEAT<\/strong><\/p>\n

Each pain station begins with a 60 second<\/strong> isometric hold (on your count, or your watch\/phone timer…whichever you want, just be honest)<\/strong>, immediately followed by 27 reps of a similar active exercise<\/strong>. @Van.gogh will be happy since it’s the 27th of the month and this one makes sense, but it doesn’t make it any easier!<\/p>\n

Then we\u2019ll travel (not very far for those who don’t love running) either over the bridge, under the bridge, or through the woods(ish)<\/strong> to the next station for the next round of ISO\/ACTIVE pain!<\/p>\n

    \n
  1. LEGs<\/strong>
    \n60 second Al Gore
    \n\u2192 27 Air Squats
    \n\ud83c\udfc3 Run across the bridge<\/li>\n
  2. CORE
    \n<\/strong>60 second Low Plank
    \n\u2192 27 Pickle Pounders
    \n\ud83c\udfc3Run under the bridge<\/li>\n
  3. RIGHT LEG<\/strong>
    \n60 second Right-Leg Lunge Hold
    \n\u2192 27 Bonnie Blairs
    \n\ud83c\udfc3 Run back under the bridge<\/li>\n
  4. \n

    CORE<\/strong>
    \n60 second \u00a06″ hold
    \n\u2192 27 Low Flutter Kicks
    \n\ud83c\udfc3 Run through the woods<\/p>\n<\/li>\n

  5. LEFT LEG<\/strong>
    \n60 second Left-Leg Lunge Hold
    \n\u2192 27 Bonnie Blairs
    \n\ud83c\udfc3 Run back through the woods<\/li>\n
  6. CORE<\/strong>
    \n60 second Superman Hold
    \n\u2192 27 Superman Pulls
    \n\ud83c\udfc3 Run back across the bridge<\/li>\n<\/ol>\n

    Then we start again and keep moving until time is called.<\/strong><\/p>\n

    You don\u2019t have to be the fastest. You don\u2019t have to do every rep perfectly. Just show up, keep moving, and get stronger alongside the other HIMs next to you.<\/strong><\/p>\n

    All fitness levels are welcome. Modify as needed. No man left behind.<\/strong><\/p>\n

    Come see what you\u2019ve got.<\/p>\n

    It’ll look something like this…<\/p>\n

    \"\"<\/p>\n

    SYITG!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    WIB PRE-BLAST: Over the Bridge, Under the Bridge or Through the Woods (sort of) \ud83d\udccd LOCATION: Muddy Creek Park \/ Greenway \u2014 parking lot off Robinhood Rd. https:\/\/maps.apple\/p\/Fw_K6_.vPPvZB2 https:\/\/maps.app.goo.gl\/e4oRZfsNVvrvZ2am9 \u23f0 TIME: 0530\u00a0 Come ready to push yourself, encourage the PAX, and see just how much work we can put in together. Every station is simple, […]<\/p>\n","protected":false},"author":703,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104],"tags":[],"class_list":["post-27289","post","type-post","status-publish","format-standard","hentry","category-pre-blast"],"acf":{"q":"Head Hunter","date":"August 27, 2026","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27289","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\/703"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27289"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27289\/revisions"}],"predecessor-version":[{"id":27294,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27289\/revisions\/27294"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}