{"id":4627,"date":"2018-04-25T14:36:12","date_gmt":"2018-04-25T18:36:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4627"},"modified":"2018-04-25T14:36:12","modified_gmt":"2018-04-25T18:36:12","slug":"joel-meet-wib-wib-meet-joel","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/joel-meet-wib-wib-meet-joel\/","title":{"rendered":"Joel meet WIB, WIB meet Joel"},"content":{"rendered":"<p>Come one, come all for WIB<\/p>\n<p>Meet at The Joel for some 4 corner work! (creative, I know)<\/p>\n<p>Perform each exercise 5 times on round 1, add 5 reps each additional round.<\/p>\n<p>Forward mosey between stations 1 &#8211; 2, 3 &#8211; 4<\/p>\n<p>Backward mosey between stations, 2 &#8211; 3, 4 &#8211; 1<\/p>\n<div>#1<br \/>\nPeter Parkers (each leg)<\/div>\n<div>Dirkins<\/div>\n<div>squats<\/div>\n<div><\/div>\n<div>#2<\/div>\n<div>Low flutter (each leg)<\/div>\n<div>Alternating Shoulder Taps (each arm)<\/div>\n<div>jump squats<\/div>\n<div><\/div>\n<div>#3<\/div>\n<div>Mt Climbers (each leg)<\/div>\n<div>Crucible Merkin<\/div>\n<div>Dutch Skate<\/div>\n<div><\/div>\n<div>#4<\/div>\n<div>Cumberland County Viaduct (each side)<\/div>\n<div>SSH<\/div>\n<div>Gorilla Humpers<\/div>\n<div><\/div>\n<div>Nothing fancy, but a little core, upper body, and lower body at each corner.<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Come one, come all for WIB Meet at The Joel for some 4 corner work! (creative, I know) Perform each exercise 5 times on round 1, add 5 reps each additional round. Forward mosey between stations 1 &#8211; 2, 3 &#8211; 4 Backward mosey between stations, 2 &#8211; 3, 4 &#8211; 1 #1 Peter Parkers [&hellip;]<\/p>\n","protected":false},"author":113,"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-4627","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-wib"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4627","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4627"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4627\/revisions"}],"predecessor-version":[{"id":4629,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4627\/revisions\/4629"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}