{"id":4809,"date":"2018-05-09T09:52:12","date_gmt":"2018-05-09T13:52:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4809"},"modified":"2018-05-09T10:03:14","modified_gmt":"2018-05-09T14:03:14","slug":"wib-for-10-may-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/wib-for-10-may-2018\/","title":{"rendered":"WIB for 10 May 2018"},"content":{"rendered":"<p>Time:\u00a0 0525 gather; 0530 launch; 0615 COT<\/p>\n<p>Location:\u00a0 Thruway Shopping Center, park between McDonald&#8217;s and Talbots<\/p>\n<p>THANG:<\/p>\n<ul>\n<li>run to corner store, Chopt, and perform 15 Mountain Climbers each leg<\/li>\n<li>run to Moe&#8217;s and perform 15 side squats each leg<\/li>\n<li>run to Rite Aid and perform 15 burpees<\/li>\n<li>run to Dewey&#8217;s and perform 15 protractor chest presses (description below)<\/li>\n<li>run to Talbot&#8217;s, find a wall and perform 15 Mike Tysons<\/li>\n<li>run to first set of planters on way to stoplight at Stratford Road and perform 15 Undertow bench rows (description below)<\/li>\n<li>run around McDonalds on the Stratford Road side\u00a0and run on outer edge of parking lot back to Chopt<\/li>\n<\/ul>\n<p>Continuous repeato adding 1\u00a0to the number of reps with each repeated cycle (16, 17, etc., will anyone get past 20?).<\/p>\n<p>At\u00a00610, make your way back to start point for a bit of\u00a0Mary and COT.<\/p>\n<p>Protractor Chess Press\u00a0= lie on your back and raise straight\u00a0legs together and hold 6 inches off ground; then perform air bench presses with both hands to full extension, to completion while keeping legs still at 6 inches throughout (courtesy:\u00a0 Spamalot).<\/p>\n<p>Undertow Bench Rows = sit on end of a bench or planter with nothing under your legs but a bench or some support behind your back; lean back, put hands on bench behind you with legs extended forward, straight and together; with legs together, bring knees to your chest and then return to full extension; that is one repetition.\u00a0 The repeated motion works the abs and the whole core and feels something like a rowing motion (courtesy:\u00a0 Undertow).<\/p>\n<p>BONUS &#8212; Ways to remember the exercises:<\/p>\n<ul>\n<li>Chopt &#8212; chop that salad with your feet<\/li>\n<li>Moe&#8217;s &#8212; may cause (side) squats<\/li>\n<li>Rite Aid &#8212; you will need medicine after the Burpees<\/li>\n<li>Dewey &#8212; push those tempting cake squares away from you<\/li>\n<li>Talbots &#8212;\u00a0Talbots and Mike Tyson go together like, well, Phil Collins and Mike Tyson&#8230;<\/li>\n<li>Planters &#8212; new exercise (bench rows) at a new spot<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Time:\u00a0 0525 gather; 0530 launch; 0615 COT Location:\u00a0 Thruway Shopping Center, park between McDonald&#8217;s and Talbots THANG: run to corner store, Chopt, and perform 15 Mountain Climbers each leg run to Moe&#8217;s and perform 15 side squats each leg run to Rite Aid and perform 15 burpees run to Dewey&#8217;s and perform 15 protractor chest [&hellip;]<\/p>\n","protected":false},"author":204,"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-4809","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-pre-blast","category-wib"],"acf":{"q":"Burlap","date":"10 May 2018","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4809","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\/204"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4809"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4809\/revisions"}],"predecessor-version":[{"id":4811,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4809\/revisions\/4811"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}