{"id":13491,"date":"2020-10-13T18:37:03","date_gmt":"2020-10-13T22:37:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13491"},"modified":"2020-10-13T18:37:03","modified_gmt":"2020-10-13T22:37:03","slug":"boring-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/10\/boring-redline\/","title":{"rendered":"Boring Redline"},"content":{"rendered":"<p>9 Focused on track work.<\/p>\n<p>Warmup lap around the YMCA<\/p>\n<p>To the track:<\/p>\n<p>Run 1200, walk 200 , repeato<\/p>\n<p>Run 800, walk 200, repeato<\/p>\n<p>Run 400, walk 300, repeato until 0615<\/p>\n<p>No one got hurt, many sprinted most did not complain (too much), some missed the pavers and the sprints.<\/p>\n<p>Quiver will have a brand new baby tomorrow morning. Hard to top that news. Lets all pray for his family and especially for the Mom to be.<\/p>\n<p>Redline needs Qs for more intense track work or hills or even both but no burpees ! DM me if interested.<\/p>\n<p>Good to be out in the Gloom and all these fine folks.<\/p>\n<p>Thank you<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 Focused on track work. Warmup lap around the YMCA To the track: Run 1200, walk 200 , repeato Run 800, walk 200, repeato Run 400, walk 300, repeato until 0615 No one got hurt, many sprinted most did not complain (too much), some missed the pavers and the sprints. Quiver will have a brand [&hellip;]<\/p>\n","protected":false},"author":10,"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-13491","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Resistor","date":"10\/13\/2020","pax":"Black, Chomper, Doublewide, Suede, Ramses, Quiver, Littlepiggy, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13491","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\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13491"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13491\/revisions"}],"predecessor-version":[{"id":13493,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13491\/revisions\/13493"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}