https:\/\/www.mapmyrun.com\/routes\/view\/3505762687<\/a><\/p>\nTBT:
\nL on Reynolda Rd
\nL on Kent Rd (at 2nd light)
\nVeer Right
\nL on Arbor
\nR on Oaklawn
\nCross Coliseum to Graylyn
\nVeer Right to stay on Graylyn
\nCross Reynolda Rd
\nAround Gate
\nDown Access Road to start!<\/p>\n
<\/p>\n
Gun<\/strong><\/p>\nIn honor of the Estate Q, Greenspan\u2019s 40th Birthday, we did not do a time based Tabata, but set a rep count goal of 40 for each exercise. Even let him call the last one!<\/p>\n
\n- WW2<\/li>\n
- Squat<\/li>\n
- American Hammer (DC)<\/li>\n
- Merkins<\/li>\n
- Mutton Crunch R<\/li>\n
- Right Leg Lunge<\/li>\n
- Mutton Crunch L<\/li>\n
- Left Leg Lunge<\/li>\n
- Rosalita<\/li>\n
- Hand Release Merkins<\/li>\n
- Star Jump Squats (sprit to cones and back mid way through)<\/li>\n<\/ul>\n
<\/p>\n
CoT<\/strong><\/p>\n\n- Merged CoT revealed no prayer requests or announcements<\/li>\n
- Greenspan read Psalm 40 and spike some inspiring words while taking us out<\/li>\n<\/ul>\n
NMM<\/strong><\/p>\n\n- JB suggested we run up the Gardens instead of Reynolda… \u201cnah, traffic isn\u2019t that bad at 0530!\u201d YHC replied… 5 cars and 1 semi truck later, YHC ate his words… #Cobains and official apologies were announce upon our return. All PAX safely completely the route thankfully.<\/li>\n
- Interference commented how he had forgotten how long the hill was in Reynolda… indeed that light at Coliseum is very misleading!<\/li>\n
- Palin reminded YHC many times that an alternate start path was suggested. Thanks buddy.<\/li>\n
- Mutton launched early and foiled YHCs plan of a pregun with the Estate crew, which was made up for at 0613.<\/li>\n
- During the route, YHC heard Mutton yell near Graylyn, causing great concern… no worries though, he was just hollering at JB.<\/li>\n
- Plunger has a 1980 CJ5 Jeep he\u2019s restoring, leading to much banter about whose Jeep it really is (his Ms), and some advice from Palin on when not to put it in the shop, like right now during beautiful weather!<\/li>\n
- YHC forgot a speaker, but thankfully, the Birthday Boy Greenspan had one for the Estate Q in the lower lot, so we all\u00a0congregated down there (away from a Pure Barre traffic). Almost like it was planned….<\/li>\n
- Plunger asked Poncho his age and responded with \u201cOH!?\u201d during Lunges when 34 was the reply… turns out Plunger asked his rep count hence the shock haha<\/li>\n
- Wink did not much\u00a0care for the HR Merkins, leading Palin to ask if he could just do his age… Wink didn\u2019t like that suggestion either. He did seem to like the route though, and is still fast.<\/li>\n
- Mutton didn\u2019t like Palin\u2019s suggestion either, but Mutton said he had gotten good at not hearing Palin these days.<\/li>\n
- Happy 40th Birthday, Greenspan! YHC is thankful for your friendship and leadership within F3!<\/li>\n
- Closer checked in on YHC yesterday to ensure the Q was set. I appreciate the leadership in keeping Run N Gun going and for touching base! Despite the non-tabata Gun and traffic-y Run, YHC hopes to Q RNG again!<\/li>\n<\/ul>\n
Always honor to lead such fine men, and see some friendly faces that YHC hasn\u2019t seen in a while… Thanks again for the keys, Closer, I dropped them while dodging that semi!<\/p>\n
Van Gogh<\/p>\n","protected":false},"excerpt":{"rendered":"
To celebrate @Greenspans Birthday, we\u2019ll be launching RnG from #TheEstate tomorrow! Run MMR: https:\/\/www.mapmyrun.com\/routes\/view\/3505762687 TBT: L on Reynolda Rd L on Kent Rd (at 2nd light) Veer Right L on Arbor R on Oaklawn Cross Coliseum to Graylyn Veer Right to stay on Graylyn Cross Reynolda Rd Around Gate Down Access Road to start! […]<\/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":[],"class_list":["post-13571","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Van Gogh","date":"10\/26\/2020","pax":"Plunger, Juice Box, Mutton, Palin, Interference, Winklevoss, Poncho, Closer, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13571","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=13571"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13571\/revisions"}],"predecessor-version":[{"id":13583,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13571\/revisions\/13583"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}