{"id":10157,"date":"2019-09-10T18:38:36","date_gmt":"2019-09-10T22:38:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10157"},"modified":"2019-09-10T18:38:36","modified_gmt":"2019-09-10T22:38:36","slug":"doesnt-it-seem-like-we-just-did-this-workout","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/doesnt-it-seem-like-we-just-did-this-workout\/","title":{"rendered":"Doesn\u2019t it seem like we just did this workout?"},"content":{"rendered":"<p>YHC planned a split between the Intimidator and the track, as is his standard operating procedure. It would have been more interesting had YHC not led a very (very) similar workout just a month ago. The PAX were a forgiving (and fast) bunch this morning. Their willingness to overlook the very familiar and slightly vanilla nature of the workout and get after it anyway was inspiring.<\/p>\n<p>Welcome to Red Baron! He is a few weeks into his F3 journey and hit his first Redline this morning. Hopefully the first of many.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warm-o-rama:<\/strong><\/p>\n<ul>\n<li>Standard issue lap around Hanes Park, mosey for the 6.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Main event:<\/strong><\/p>\n<ul>\n<li>Start at bottom of Intimidator \u2013 50-75% effort to Carolina, sprint to Jersey, mosey down<\/li>\n<li>Walk to the track<\/li>\n<li>50-75% effort for first 200m, sprint last 200m<\/li>\n<li>Walk to Intimidator<\/li>\n<li>The beating repeated as time allowed. Most of the PAX probably covered 5 rounds or so<\/li>\n<li>COT<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<ul>\n<li>Climb to Remember \u2013 BB&amp;T football field on 9\/11\/19 @ 0600. Join the Wake Forest Army ROTC Battalion as they climb 2,997 steps, one for each life lost in the 9\/11 attacks.<\/li>\n<li>September 15 resets the Benjamin \u2013 100 pushups per day, each day for a year<\/li>\n<li>Ardmore RAH 5k\/10k\/fun run \u2013 October 19. Click here for more info &#8211; <a href=\"http:\/\/ardmorerah.com\/\">Ardmore RAH<\/a><\/li>\n<li>F3 &amp; FIA brewery run \u2013 more details to be announced<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Prayer Requests:<\/strong><\/p>\n<ul>\n<li>Keep Peacemaker\u2019s wife, Nan, in your thoughts and prayers as she continues her battle with cancer<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>YHC planned a split between the Intimidator and the track, as is his standard operating procedure. It would have been more interesting had YHC not led a very (very) similar workout just a month ago. The PAX were a forgiving (and fast) bunch this morning. Their willingness to overlook the very familiar and slightly vanilla [&hellip;]<\/p>\n","protected":false},"author":112,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-10157","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Valdez","date":"9\/10\/2019","pax":"Manscape, Hitman, Glazer, Winklevoss, Sac, Red Baron, Patch, Peacemaker"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10157","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\/112"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10157"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10157\/revisions"}],"predecessor-version":[{"id":10159,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10157\/revisions\/10159"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}