Thanks to Resistor, Valdez, Suede, Manscape, H.O.G., Hitman, Greenspan, Balco, Palin and Winklevoss for allowing me to come to Redline and change things up a little.<\/p>\n
Not so standard Redline Warmarama:<\/p>\n
AVs, Deep Lunges and a stroll around the Track.<\/p>\n
<\/p>\n
The Thang:<\/p>\n
Partner up…from one corner (Cone 1) of the track partner A will run\/sprint COUNTER CLOCKWISE around to track (maybe 300 meters) while partner B recovery walks CLOCKWISE (about 100 meters, maybe a little less) towards the short corner (Cone 2) on the opposite side of the track.\u00a0 when you cross paths with you partner, Partner A now walks in the same direction they were running towards Cone 1, and partner B now run\/sprints around to meet their partner at Cone 1.\u00a0 The partners NEVER switch directions.\u00a0 You basically sprint 300 and walk 100.\u00a0 The goal is to challenge your partner by not letting them get past the cones on their sprints.\u00a0 #IronSharpensIron<\/p>\n
Once you have completed 4 rounds (4 runs each partner), you stop and do 30 Low Flutters (DB) and 30 Superman’s.\u00a0 Once completed, start over at Cone 1.\u00a0 Repeat until time.<\/p>\n
<\/p>\n
Announcements:\u00a0 SHMED!!!!!!!<\/p>\n
Valdez and Wife just bought Mrs. Pumpkin!!\u00a0 Go support them as it is for a good cause.\u00a0 Proceeds from every purchase goes to a good cause.<\/p>\n
Prayers:\u00a0 Thankful for the Fellowship we are blessed with and yet sometimes take for granted.<\/p>\n
<\/p>\n
Thanks for the keys Resistor…I want to borrow them again in September. \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"
Thanks to Resistor, Valdez, Suede, Manscape, H.O.G., Hitman, Greenspan, Balco, Palin and Winklevoss for allowing me to come to Redline and change things up a little. Not so standard Redline Warmarama: AVs, Deep Lunges and a stroll around the Track. The Thang: Partner up…from one corner (Cone 1) of the track partner A will […]<\/p>\n","protected":false},"author":241,"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-12878","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"BEVO","date":"08\/18\/2020","pax":"Resistor, Valdez, Suede, Manscape, H.O.G., Hitman, Greenspan, Balco, Palin, Winklevoss, Bevo "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12878","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\/241"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12878"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12878\/revisions"}],"predecessor-version":[{"id":12879,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12878\/revisions\/12879"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12878"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12878"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12878"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}