{"id":27456,"date":"2026-10-21T10:33:10","date_gmt":"2026-10-21T14:33:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27456"},"modified":"2026-10-21T10:33:10","modified_gmt":"2026-10-21T14:33:10","slug":"wib-preblast-10-22-26","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/10\/wib-preblast-10-22-26\/","title":{"rendered":"WIB Preblast (10.22.26)"},"content":{"rendered":"<p>Theme:\u00a0 Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises.<\/p>\n<p>The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan.\u00a0 Congrats.<\/p>\n<p>0530:\u00a0 Warmarama<\/p>\n<p>We\u2019ll waste some time, but not a lot of time.<\/p>\n<p>The Thang:<\/p>\n<p>At each stop, perform all exercises x 5 reps.\u00a0 On the second visit to each stop, perform all exercises x 10 reps, on the third trip x 15 reps, fourth trip x 20, then back down the ladder, dropping 5 reps each time.<\/p>\n<p>Stops &amp; exercises:<\/p>\n<p>Ardmore Baptist:<\/p>\n<ul>\n<li>Hand-release burpees<\/li>\n<li>Lt Blairs (DC)<\/li>\n<li>Midwife Crunch<\/li>\n<li>Donkey Kicks<\/li>\n<\/ul>\n<p>Run to Ardmore Methodist via Academy, Feinmore:<\/p>\n<ul>\n<li>Pullups (either on a bar or swing)<\/li>\n<li>Russian Deadlifts (DC)<\/li>\n<li>Dying Cockroach (DC)<\/li>\n<li>Mountain Climbers (DC)<\/li>\n<\/ul>\n<p>Run to Ardmore Moravian via Hawthorne:<\/p>\n<ul>\n<li>Dive Bombers<\/li>\n<li>Squatty Potties on steps<\/li>\n<li>Heels to Heaven<\/li>\n<li>SSHs<\/li>\n<\/ul>\n<p>Run back to Ardmore Baptist via Academy.\u00a0 Total loop ~.65 mile.<\/p>\n<p>Repeato until time.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Theme:\u00a0 Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises. The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan.\u00a0 Congrats. 0530:\u00a0 Warmarama We\u2019ll waste some time, but not a lot of time. [&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-27456","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Greenspan","date":"10.21.26","pax":"All pax invited."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27456","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=27456"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27456\/revisions"}],"predecessor-version":[{"id":27457,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27456\/revisions\/27457"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27456"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}