{"id":10061,"date":"2019-09-03T09:46:42","date_gmt":"2019-09-03T13:46:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10061"},"modified":"2019-09-03T09:52:07","modified_gmt":"2019-09-03T13:52:07","slug":"10061-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/10061-2\/","title":{"rendered":"When the Vig gets the keys to Redline……."},"content":{"rendered":"
\n
\n
9 showed up in the gloom, post holiday weekend to push their heart rate into the Redline. It went down like this…….<\/div>\n
<\/div>\n
Warm-Up<\/div>\n<\/div>\n
    \n
  • \n
    Lap around Hanes Park<\/div>\n<\/li>\n<\/ul>\n
    The Hill Thang<\/div>\n
      \n
    • \n
      Up the Intimidator to Carolina\u00a0: Hard<\/div>\n<\/li>\n
    • \n
      Left on Carolina to Brookstown \u00a0: Easy<\/div>\n<\/li>\n
    • \n
      Left on Brookstown to West End : Hard<\/div>\n<\/li>\n
    • \n
      Left on West End to the Intimidator : Easy<\/div>\n<\/li>\n
    • \n
      Repeato x 4<\/div>\n<\/li>\n
    • \n
      Pick up the 6<\/div>\n<\/li>\n<\/ul>\n
      \n
      Mid Workout Mary<\/div>\n<\/div>\n
        \n
      • \n
        LBC IC x 20<\/div>\n<\/li>\n
      • Penguin\u00a0Crunch\u00a0 IC x 20<\/li>\n
      • Wilt Chamberlain’s IC X 20<\/li>\n
      • Low Flutter IC X 20\n
        <\/div>\n<\/li>\n<\/ul>\n
        \n
        The Track Thang<\/div>\n<\/div>\n
          \n
        • \n
          Curves : Easy<\/div>\n<\/li>\n
        • \n
          Straights: Hard<\/div>\n<\/li>\n
        • \n
          AMRAP 10 Minutes<\/div>\n<\/li>\n<\/ul>\n
          <\/div>\n
          \n
            \n
          • <\/li>\n<\/ul>\n
            and time…….<\/div>\n
            <\/div>\n
            CoT<\/div>\n
            <\/div>\n<\/div>\n
            \u00a0YHC took us out in fine fashion<\/div>\n
            \n
            <\/div>\n
            NMM<\/div>\n<\/div>\n<\/div>\n
              \n
            • \n
              Strong work by the PAX this morning covering ~ 4 miles<\/div>\n<\/li>\n
            • \n
              Patch was pushing the pace all morning<\/div>\n<\/li>\n
            • Zima rolled in late and nearly took everyone out in Zuckerberg fashion<\/li>\n
            • Have you seen Balco’s Porsche???<\/li>\n
            • Hitman is getting faster, nice work brother!<\/li>\n
            • Boo Boo, Peacemaker, and Manscape were putting in work this morning.<\/li>\n<\/ul>\n
              \n
              \n
              Announcements<\/div>\n<\/div>\n
                \n
              • \n
                  \n
                • 9\/11 memorial stair climb to be held next Wednesday at Groves Stadium, hit Bueller? up for deets<\/li>\n
                • The Camel City Craft Crawl is being planned for 10\/13, social run with gals from FiA.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                  Always a pleasure to lead,<\/p>\n<\/div>\n

                  The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"

                  9 showed up in the gloom, post holiday weekend to push their heart rate into the Redline. It went down like this……. Warm-Up Lap around Hanes Park The Hill Thang Up the Intimidator to Carolina\u00a0: Hard Left on Carolina to Brookstown \u00a0: Easy Left on Brookstown to West End : Hard Left on West End […]<\/p>\n","protected":false},"author":375,"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-10061","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"The Vig aka: Baron Von WestEnd","date":"09\/03\/2019","pax":"Balco, Bueller? (WB), Hitman, Boo Boo, Manscape (WD), Peacemaker, Patch, Zima, The Vig (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10061","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10061"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10061\/revisions"}],"predecessor-version":[{"id":10064,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10061\/revisions\/10064"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10061"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10061"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10061"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}