The weather was humid but not too hot.<\/p>\n
The thang:<\/p>\n
3.3 mile run around Buena Vista neighborhood.\u00a0 Great to run with Hoptoberfest \u2013 he pushed the pace to keep us with Sac and Bueller most of the way \u2013 they were going for negative splits, which I\u2019m pretty sure they achieved.<\/p>\n
Running was followed by Tabata.\u00a0 Tabata started by doing squats for \u201cbring Sally up, bring Sally down\u201d during about 3.5 minutes of \u201cFlower\u201d by Moby (I know, not technically Tabata).\u00a0 Note: this seemed much longer than 3:25.<\/p>\n
Next up was 3 sets of each exercise in couplets, 20 seconds on, 10 seconds rest for each; separated by a 30 second recovery.<\/p>\n
Couplet #1:\u00a0 Makhtar N’Diayes & Plank Jacks; note \u2013 a towel was almost a necessity for Makhtar N\u2019Diayes due to elbow pain on the pavement \u2013 one pax went Chippendale to use his shirt for cushion.<\/p>\n
Couplet #2:\u00a0 American Hammer & X-factor<\/p>\n
Couplet #3: \u00a0Merkins & Annie<\/p>\n
YHC tried a new $10 speaker that was much louder in the test at home\u2026 but, it was better than just the phone speaker.<\/p>\n
Name O\u2019rama:\u00a0 there must have been some recent birthdays as there was some confusion on age among a couple of PAX.<\/p>\n
No announcements this morning.<\/p>\n
Prayers for Bueller\u2019s sister undergoing knee surgery today and for a friend going through a separation.\u00a0 We also prayed for Ziggy Stardust to have a good outcome on some medical tests.<\/p>\n","protected":false},"excerpt":{"rendered":"
The weather was humid but not too hot. The thang: 3.3 mile run around Buena Vista neighborhood.\u00a0 Great to run with Hoptoberfest \u2013 he pushed the pace to keep us with Sac and Bueller most of the way \u2013 they were going for negative splits, which I\u2019m pretty sure they achieved. Running was followed by […]<\/p>\n","protected":false},"author":483,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[102,120],"class_list":["post-10359","post","type-post","status-publish","format-standard","hentry","category-run-gun","tag-f3winstonsalem","tag-run-gun"],"acf":{"q":"Lawnboy","date":"9\/30\/2019","pax":"'Bout Time, Bueller, Hoptoberfest, JuiceBox, Lawnboy, Mutton, Sac"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10359","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\/483"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10359"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10359\/revisions"}],"predecessor-version":[{"id":10361,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10359\/revisions\/10361"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10359"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10359"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10359"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}