{"id":11429,"date":"2020-01-27T09:59:15","date_gmt":"2020-01-27T13:59:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11429"},"modified":"2020-01-27T10:12:10","modified_gmt":"2020-01-27T14:12:10","slug":"simple-yet-effective-outkast-style","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/01\/simple-yet-effective-outkast-style\/","title":{"rendered":"Simple Yet Effective &#8211; Outkast Style"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">YHC offered to Q back when @Hoptoberfest was Site Q. With him in recovery mode, Closer reached out on Saturday ensuring all was covered (A+ Site Q skills). It just so happened that YHC had to be home on Monday morning to take two of my 2.0s to a Bagel Breakfast Birthday part at 6:45 down off Robinhood, so picking the route location worked really well getting YHC home on time to get them out the door (Happy to report they were up and ready to go and YHC didn&#8217;t have to drag them out of bed.. why can&#8217;t it be like that every day??). Knowing that, it seemed like a perfect opportunity to revisit the old #Outkast stomping grounds, with two really good climbs to tackle, it made for a Simple, yet Effective 5K. As for our gun, well there were some nice picnic tables to take advantage of too!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mission Statement<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Five Core Principles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Disclaimer given (route is counterclockwise).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Run<\/span><span style=\"font-weight: 400;\"> &#8211; 3.18 miles &#8211; <\/span><a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/2873231842\"><span style=\"font-weight: 400;\">https:\/\/www.mapmyrun.com\/routes\/view\/2873231842<\/span><\/a><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-11430\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM-300x265.png\" alt=\"\" width=\"300\" height=\"265\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM-300x265.png 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM-1024x904.png 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM-768x678.png 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM-1536x1356.png 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2020\/01\/Screen-Shot-2020-01-27-at-8.18.48-AM.png 2030w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/span><\/li>\n<li><span style=\"font-weight: 400;\">Gun<\/span><span style=\"font-weight: 400;\"> &#8211; Tabata &#8211; 48 seconds on, 12 seconds off<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climbers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sitdown Squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Erkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Plank Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step Ups<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammer<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Overhead Claps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Freddy Mercury<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat Jumps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Van Goghdas<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for patience and healing for Juice Box\u2019s M, who is in a boot healing from surgery and can only be up on it for ~15 minutes a day<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Palin\u2019s M, they are in the home stretch!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Prayers for Unity in our country, safe driving, and for us to be leaders when and where needed.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">#TClaps to Palin who ran 2.5 miles in beforehand!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thanks to Bueller and Palin for the Push, as we maintained a 7:40 average (by YHCs watch), with the miles getting consecutively faster.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Watch out for early morning drivers<\/span>\u2026<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">First encounter was on Cherokee with a winner turning from left onto Ebert. He drove by us on Cherokeed, so he clearly saw us running, then half stopped and simply stared as he slowly turned and cut us off. YHC literally touched his car so as to help move it out of the way. He stared at YHCs headlamp the whole time like a deer caught in the headlights. Unbelievable.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then the next winner rolled right through his blinking red on Magnolia, turning right onto Hawthorne. Again with YHC able to touch the vehicle. Where the first guy at least knew we were there (and ignored us), this second dude just sped right through without looking right for a second. Could have sworn I recognized the guy, but he did not respond when YHC yelled \u201cThanks, A$$Hole!\u201d at him\u2026 so I guess I didn\u2019t know him after all? <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We all discussed whose fault it would have been if YHC would have run into his car and caused damage in the process &#8220;by accident&#8221;&#8230; seriously, though, any of our lawyer PAX care to chime in?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aside from those close encounters it was a pleasant run.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC told Palin a picture was found from three years ago, and how much different he looks! Before he was described as \u201ccute\u201d, and now he\u2019s much more \u201chandsome\u201d.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Palin stated he is still not a runner, and only really runs when being chased. When YHC asked what he was running from this morning, slighty worried&#8230; he replied with: \u201cHeart Disease\u201d and \u201cObesity\u201d. Touche, my friend!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC mentioned to Bueller about running into some ROTC boys at Wake and asking about the pull-up bars\u2026\u00a0 The thought of name-dropping Bueller occurred, but then YHC realized \u201cBueller\u201d might not ring a bell to them. Bueller said that \u201cMajor Bueller\u201d might have worked!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great to see Bout Time and Juice Box, it\u2019s been many moons since last encountering those two.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Could tell they were seasoned RNG vets, as they and Burlap rolled up to the shelter with Towels in hand to soften the concrete. Not too much time spent on our 6 though, as the shelter tables were used for much of our Tabata.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Not much MC was heard from the other three, but would enjoy reading about it in the comments below!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Music was provided by \u201cAC\/DC\u201d, \u201cCage The Elephant\u201d, \u201cBlack Sabbath\u201d, and \u201cFoo Fighters\u201d<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">A pleasure to lead these fine men, and revisit the old stomping grounds from YHCs VQ.\u00a0 Thanks for the keys, Closer, we missed you (and Toe Tag &#8211; who was an SC only) this morning. I left the keys in the parking lot, hoping that we\u2019ll get an #Outkast resurgence again sometime soon.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Van Gogh<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC offered to Q back when @Hoptoberfest was Site Q. With him in recovery mode, Closer reached out on Saturday ensuring all was covered (A+ Site Q skills). It just so happened that YHC had to be home on Monday morning to take two of my 2.0s to a Bagel Breakfast Birthday part at 6:45 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[102],"class_list":["post-11429","post","type-post","status-publish","format-standard","hentry","category-run-gun","tag-f3winstonsalem"],"acf":{"q":"Van Gogh","date":"01\/27\/2020","pax":"Palin (WB), Bueller?, Bout Time, Juice Box, Burlap (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11429","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11429"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11429\/revisions"}],"predecessor-version":[{"id":11436,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11429\/revisions\/11436"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}