{"id":27351,"date":"2026-09-16T16:52:04","date_gmt":"2026-09-16T20:52:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27351"},"modified":"2026-09-16T17:00:14","modified_gmt":"2026-09-16T21:00:14","slug":"wib-pre-blast-9-17-2026","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/09\/wib-pre-blast-9-17-2026\/","title":{"rendered":"WIB Pre-Blast 9.17.2026"},"content":{"rendered":"<p>YHC is your host for WIB this week.<\/p>\n<p>Meet at Jamison Park (aka #Mayhem) for some running and pain. Launch from the main parking lot to the left when you enter.<\/p>\n<p>STATIONS<\/p>\n<ol>\n<li>Perpees x5<\/li>\n<li>Chest to Bar Pullups x10<\/li>\n<li>Rock Pumps x15<\/li>\n<li>Box Jumps x20<\/li>\n<\/ol>\n<p>REPEATO<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-27354\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/09\/2026-09-16-16_43_06-131c1d87c1704f1aba76b78254426cc1-Excel-1.png\" alt=\"\" width=\"1128\" height=\"737\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/09\/2026-09-16-16_43_06-131c1d87c1704f1aba76b78254426cc1-Excel-1.png 1128w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/09\/2026-09-16-16_43_06-131c1d87c1704f1aba76b78254426cc1-Excel-1-300x196.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/09\/2026-09-16-16_43_06-131c1d87c1704f1aba76b78254426cc1-Excel-1-1024x669.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2026\/09\/2026-09-16-16_43_06-131c1d87c1704f1aba76b78254426cc1-Excel-1-768x502.png 768w\" sizes=\"auto, (max-width: 1128px) 100vw, 1128px\" \/><\/p>\n<p>SYITG<\/p>\n<p>Tonka<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is your host for WIB this week. Meet at Jamison Park (aka #Mayhem) for some running and pain. Launch from the main parking lot to the left when you enter. STATIONS Perpees x5 Chest to Bar Pullups x10 Rock Pumps x15 Box Jumps x20 REPEATO SYITG Tonka<\/p>\n","protected":false},"author":464,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,104,84],"tags":[],"class_list":["post-27351","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-pre-blast","category-wib"],"acf":{"q":"Tonka","date":"9.17.2026","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27351","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\/464"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27351"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27351\/revisions"}],"predecessor-version":[{"id":27355,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27351\/revisions\/27355"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}