{"id":5803,"date":"2018-08-01T13:54:31","date_gmt":"2018-08-01T17:54:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5803"},"modified":"2018-08-01T13:54:31","modified_gmt":"2018-08-01T17:54:31","slug":"wib-for-02-aug-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/wib-for-02-aug-2018\/","title":{"rendered":"WIB for 02 Aug 2018"},"content":{"rendered":"<p>PRE-BLAST for WIB:<\/p>\n<p>When:\u00a0\u00a0 Gather at 0525; launch at 0530<\/p>\n<p>Where:\u00a0 Gather at Sherwood Plaza Shopping Center at the Great Clips end near the Quality Mart at the corner of Robinhood and Peace Haven.<\/p>\n<p>What:\u00a0\u00a0 Circuit starting with 15 reps to start, going up by one rep at each circuit.<\/p>\n<ul>\n<li>Run to benches at the corner of the &#8220;L&#8221;, on south end of Lowes Food &#8212; perform 15 deep dips<\/li>\n<li>Run east to end of the other corner of shopping center (past TJ Maxx) &#8212; perform 15 Mike Tysons<\/li>\n<li>Run north to back patio of River Birch &#8212; perform 15 monkey humpers<\/li>\n<li>Run back to start at covered area at Great Clips &#8212; perform 15 WWII sit-ups<\/li>\n<li>Repeato adding a rep, etc.<\/li>\n<\/ul>\n<p>Why:\u00a0\u00a0 Do you have to ask?<\/p>\n<p>Who:\u00a0\u00a0 As many men as can handle the early morning threat of water falling in small drops (aka, rain).<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PRE-BLAST for WIB: When:\u00a0\u00a0 Gather at 0525; launch at 0530 Where:\u00a0 Gather at Sherwood Plaza Shopping Center at the Great Clips end near the Quality Mart at the corner of Robinhood and Peace Haven. What:\u00a0\u00a0 Circuit starting with 15 reps to start, going up by one rep at each circuit. Run to benches at the [&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":[84],"tags":[],"class_list":["post-5803","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Burlap","date":"02 Aug 2018","pax":"TBD"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5803","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=5803"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5803\/revisions"}],"predecessor-version":[{"id":5805,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5803\/revisions\/5805"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}