{"id":9561,"date":"2019-07-11T08:20:52","date_gmt":"2019-07-11T12:20:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9561"},"modified":"2019-07-11T08:21:08","modified_gmt":"2019-07-11T12:21:08","slug":"partner-wib-thruway","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/partner-wib-thruway\/","title":{"rendered":"Partner WIB @ Thruway"},"content":{"rendered":"<p>Today&#8217;s addition of WIB took us to Thruway Shopping Center. YHC knew that he needed to take it easy today, with The Bear tonight. After being roped into being a last minute add-on to the team, Van Gogh said sure I will come to WIB since you will be doing both. Alas, 5:30 came and Van Gogh&#8217;s name was changed by Palin, $5 FL, and YHC to Van Gone. Especially, since Palin and YHC are both in the race and both did the workout this morning, you would expect a man of Van Gogh&#8217;s quality to show up. Well we will have this conversation in person on the road to Grandfather Mtn today Van Gone. So, Anyways, I digress, YHC decided to do some Partner work to stop himself from taking off to fast and wanting to destroy himself to much this morning.<\/p>\n<p>This was a fun pax to workout with, who like to tell lots of jokes and fun stories. The pax stayed pretty together the whole time with no one racing off to leave the others.<\/p>\n<p><strong>Warm-up:<\/strong> IC<\/p>\n<p>SSH x 20<\/p>\n<p>Tin Soldier x 20<\/p>\n<p>Abe Vigoda x 5<\/p>\n<p>Lung Hold each Leg x 10<\/p>\n<p>&nbsp;<\/p>\n<p><strong>The Thang:<\/strong><\/p>\n<p>First the pax partnered up for this workout<\/p>\n<p>Station 1- 5 reps<\/p>\n<ul>\n<li>Partner Wall sit while other partner does excercises<\/li>\n<li>Superman Merkin<\/li>\n<li>Australian Mtn Climbers<\/li>\n<li>Burpees<\/li>\n<li>Then Flapjack<\/li>\n<\/ul>\n<p>Station 2- 10 reps<\/p>\n<ul>\n<li>Partner low plank while other partner does excercises<\/li>\n<li>Erkin<\/li>\n<li>Dips<\/li>\n<li>Shoulder Tap Merkins<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p>Station 3- 15 Reps<\/p>\n<ul>\n<li>Partner Al Gore while other partner does excercises<\/li>\n<li>Lunge Jumps<\/li>\n<li>Side to Side Lunge<\/li>\n<li>Antelope Mtn Climbers<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p>Station 4- 20 Reps<\/p>\n<ul>\n<li>Partner 6&#8242; hold while other partner does excercises<\/li>\n<li>X-Factor sit ups<\/li>\n<li>Freddy Mercury<\/li>\n<li>Knees to chest jumps<\/li>\n<li>Flapjack<\/li>\n<\/ul>\n<p>The pax all finished 4 rounds of WIB today.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements\/Prayer Requests<\/strong><\/p>\n<ul>\n<li>Wobegon&#8217;s M having surgery tomorrow<\/li>\n<li>Schmedfest Aug. 24th<\/li>\n<li>$5 FL traveling to New Hampshire today for Wedding Shower<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s addition of WIB took us to Thruway Shopping Center. YHC knew that he needed to take it easy today, with The Bear tonight. After being roped into being a last minute add-on to the team, Van Gogh said sure I will come to WIB since you will be doing both. Alas, 5:30 came and [&hellip;]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9561","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"7\/11\/2019","pax":"Mutton, Palin, BAM, Glazer, Full Up Right Position, Lamb Chop, Cheesesteak, $5 FL, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9561","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9561"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9561\/revisions"}],"predecessor-version":[{"id":9562,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9561\/revisions\/9562"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}