https:\/\/www.mapmyrun.com\/routes\/view\/3447552061<\/a><\/p>\nThe Gunnin’…<\/strong><\/p>\nThe gunnin’ was Tabata-esque, but as @JB called it… “Zabata”… 30 seconds on, 10 seconds off… 2 exercises… 4 rounds each…<\/p>\n
\n- Squats & Merkins<\/li>\n
- Wall-Sits (w\/ Jack Reachers) & Plank Jacks<\/li>\n
- Alternating Lunges & Mountain Climbers<\/li>\n
- I thought we got to another set of exercises, but maybe not…<\/em><\/li>\n<\/ol>\n
Done<\/p>\n
NMM<\/strong><\/p>\n\n- It sucks being on the IR, but getting up and being in the gloom forced YHC to stretch and do some calf ‘PT’ (while the rest of the pax ran) that I’m horrible at doing on my own time.\u00a0 So, thanks @Closer for sticking with me.\u00a0 Something is better than nothing, and #ISI.<\/li>\n
- Speaker was not fully charged… my bad.<\/li>\n
- By the sound of it, seems like some of the pax took advantage of the flat course and were really getting after it – heard a lot of paces in the 7’s and low 8’s.\u00a0 #Flying!<\/li>\n
- Despite the minimal turns, @Interference (and @Plunger), both lead pax while running, somehow took a wrong turn on the second half of the course.\u00a0 I think they just wanted some extra mileage.\u00a0 That’s what we’ll tell ourselves.<\/li>\n
- The Wall-Sit\/Jack-Reacher + Plank Jack combo right after merkins was a doozy!!!<\/li>\n
- Evidently, @Poncho “makes it rain”… literally.<\/li>\n
- Proper form may or may not be important to the pax.\u00a0 Nonetheless, you have to earn the right to bark out form comments during exercises – per @JB.<\/li>\n
- Even if you haven’t fully planned a workout, as long as you know the next two exercises… you’re good-to-go.<\/li>\n
- Thanks for the keys (and reminder) @Closer!\u00a0 Always a pleasure to lead and be a part of such amazing men.<\/li>\n<\/ul>\n
COT<\/strong><\/p>\n\n- Praise for break in rain!\u00a0 Praise for F3!\u00a0 Prayers lifted up for… our country… ‘education’… and the many other things on our hearts.<\/li>\n<\/ul>\n
ANNOUNCEMENTS<\/strong><\/p>\n\n- ‘The Work<\/strong>‘ – was last night, but tune in ANY Monday!\u00a0 Good stuff!\u00a0 See twitter or @Hoptoberfest.<\/li>\n
- @Closer will be looking for more R&G Q’s for the next few months<\/li>\n
- This Saturday, 10\/3, CONVERGENCE<\/strong>… Family Friendly workout w\/ FiA… @ Crisis Control<\/strong>.\u00a0 7:00am is tour of facility, and 8:00am is the workout.\u00a0 Bring the fam!!!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"
11 pax, including one hobbled Q, dodged the drizzle fo’ shizzle on a lovely Tuesday at Run & Gun. With a bum calf, and not able to run, YHC had two choices: (A) give the pax an awful course with lots of turns and hills (because, I wasn’t running it), or (B) give the pax […]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,114,113,73,110],"tags":[],"class_list":["post-13316","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-pain-stations","category-run-gun","category-running"],"acf":{"q":"Zuckerberg","date":"09\/28\/2020","pax":"Interference, Plunger, Winklevoss, Poncho (WB), Hoptoberfest, Wobegon, Closer, Burlap (WD), Mutton, JuiceBox, Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13316","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13316"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13316\/revisions"}],"predecessor-version":[{"id":13320,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13316\/revisions\/13320"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}