{"id":9076,"date":"2019-05-22T10:28:03","date_gmt":"2019-05-22T14:28:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9076"},"modified":"2019-05-23T20:48:40","modified_gmt":"2019-05-24T00:48:40","slug":"wib-pre-blast-for-5-23-2019","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/wib-pre-blast-for-5-23-2019\/","title":{"rendered":"WIB Avoided the Rain, Not The Burpees"},"content":{"rendered":"<p>YHC was super impressed that 13 pax showed up for WIB on a rainy day. \u00a0A strong and hearty bunch to say the least. \u00a0We modified the beat down to run under the sheltered walkway next to the shops.<\/p>\n<p class=\"p1\"><span class=\"s1\">The Thang<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">After a brief Warm-o-Rama, we did 5 of the following exercises at the front of each row, increasing by 5 each time a circuit is completed &#8211; so 5, 10, 15, 20 and so on.<span class=\"Apple-converted-space\">\u00a0 We completed\u00a0<\/span>circuits until 0615 and I think most Pax got in 6 full circuits or up to 30 reps each exercise. \u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">1st Station &#8211; outside LaCaretta (tunes were played at this station)<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Merkins<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Carolina Dry Docks<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Wide Merkins<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Burpees (these were modified and once we got to 20, we counted back down to 15, 10)<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">2nd Station (outside of the Nail Salon)<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Low Flutter<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Superman<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">American Hammer<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">SSH\u2019s<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">3rd Station (outside of Harris Teeter)<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Squats<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Lunges (each leg)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Calf Raises<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Jump squats<\/span><\/li>\n<li>Run back to Station 1 and repeat)<\/li>\n<\/ul>\n<p>COT: \u00a0YHC took us out<\/p>\n<p>Announcements<\/p>\n<ul>\n<li>@Offsides has the Q at Charlie Foxtrot on Saturday<\/li>\n<li>@CherryPie reported that the Samartain workout was a success, which conflicted with @Thistle\u2019s recollection of burpees at every intersection.<\/li>\n<\/ul>\n<p>NMM<\/p>\n<ul>\n<li>There was debate if the cool rain would have been better than the warm humidity we sweated through. \u00a0The Q thought this was a worthy argument.<\/li>\n<li>@Boomerang felt that @Goofy was not living up to high expectations by not having tunes at each station. True<\/li>\n<li>@LambChop and @VaSlim were chatting it up the whole time, which made me question the difficulty of the beatdown. \u00a0The \u201cnon-rain\u201d beatdown had us also running suicides between stations<\/li>\n<li>There was no debate that the first station was by far the most difficult, which included 75 total burpees.<\/li>\n<li>Despite an HC @BeastLite was not there to show off his Grizzly Adams beard, accented with a blue ascot.<\/li>\n<li>@CherryPie was admiring @Butters physique and some awkward moments ensued when the Q carried the conversation too far.<\/li>\n<li>Tclaps to @Butter for running 2x around the 1\/2 mile loop around the shopping center in the steady rain before the workout.<\/li>\n<li>Tclaps also for @Starfish for helping YHC appreciate the finer things by unwittingly contributing the song, Sunshine Rock by Bob Mould.<\/li>\n<li>One of the best benefits of posting to different workouts is you get to meet some great new Pax, and was glad to do so today.<\/li>\n<li>Nice age range today &#8211; from 27 to 60. \u00a0A full collection of hate-hates, hates, ayes, respect and a double respect.<\/li>\n<li>always an honor to lead and be with the men of F3<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was super impressed that 13 pax showed up for WIB on a rainy day. \u00a0A strong and hearty bunch to say the least. \u00a0We modified the beat down to run under the sheltered walkway next to the shops. The Thang After a brief Warm-o-Rama, we did 5 of the following exercises at the front [&hellip;]<\/p>\n","protected":false},"author":187,"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-9076","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Goofy","date":"05\/23\/2019","pax":"Boomerang, CherryPie, HoneyBadger, Offsides, TouchMeNot, Huckeberry, Thistle (WD), RootCanal, Butter, Goofy, HOG, LambChop, VirginiaSlim (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9076","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9076"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9076\/revisions"}],"predecessor-version":[{"id":9102,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9076\/revisions\/9102"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}