{"id":13819,"date":"2020-11-16T16:41:39","date_gmt":"2020-11-16T20:41:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=13819"},"modified":"2020-11-16T16:41:39","modified_gmt":"2020-11-16T20:41:39","slug":"escalating-tabata-at-r-n-g","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/11\/escalating-tabata-at-r-n-g\/","title":{"rendered":"Escalating Tabata at R-n-G"},"content":{"rendered":"<div>Winklevoss, Burlap, Zuckerburg, Palin, Juicebox, Glazer, Cheerio, &#8220;Bout time, Wobegon, Mutton, Closer, BALCO<\/div>\n<div><\/div>\n<p>Despite twitter warnings 11 PAX decided to join YHC for R-n-G this AM.\u00a0 We started with a deceptively hilly 5K through BV.<\/p>\n<div><a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/3640796173\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.mapmyrun.com\/routes\/view\/3640796173&amp;source=gmail&amp;ust=1605645263074000&amp;usg=AOvVaw3yG2_IXcfMgjkI6vFkw7KP\">https:\/\/www.mapmyrun.com\/routes\/view\/3640796173<\/a><\/div>\n<div><\/div>\n<div>Tabata (40s on and 20s off) &#8211; each set had 2 exercises.\u00a0 Second exercise increased with each rep<\/div>\n<div>1. Burpee with escalating\u00a0push-ups (1 Burpee then 1 Burpee with extra push-up, the 1 Burpee w 2 extra\u00a0push-ups, etc)<\/div>\n<div>2. Plank jack x 4 w tuck in<\/div>\n<div>3. MC x 4 w Carolina Dry Dock<\/div>\n<div>4. High knees x 4 w Jump squat<\/div>\n<div>Repeated for a total of 4 sets of each<\/div>\n<div><\/div>\n<div><\/div>\n<div>COT<\/div>\n<div>YHC took us out asking for prayers for all involved\u00a0with the COVID from the top of government\u00a0all the way down to the kids.\u00a0 Also prayed for peace and unity\u00a0during these difficult times.<\/div>\n<div><\/div>\n<div><\/div>\n<div>NMM<\/div>\n<div>1. At 0529 Burlap announced he was going to leave a little early<\/div>\n<div>2. During the route YHC expressed to Zuck that YHC was unaware that the route was going to be so hilly.\u00a0 He then stated that he assumed the tweeted warning was about the route.\u00a0 He was incorrect.<\/div>\n<div>3. There was a lot of complaining during\u00a0the first round of Tabata but then it was awfully\u00a0quiet.<\/div>\n<div>4. Tuck-ins suck-ins<\/div>\n<div>5.\u00a0 Today&#8217;s tabata style was inspired by one of the trainers at the Y (Karen) who is often heard motivationally screaming at my M while she works out in the basement via YouTube.<\/div>\n<div>6.\u00a0 Always a pleasure leading and being led by the Dashpax<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Winklevoss, Burlap, Zuckerburg, Palin, Juicebox, Glazer, Cheerio, &#8220;Bout time, Wobegon, Mutton, Closer, BALCO Despite twitter warnings 11 PAX decided to join YHC for R-n-G this AM.\u00a0 We started with a deceptively hilly 5K through BV. https:\/\/www.mapmyrun.com\/routes\/view\/3640796173 Tabata (40s on and 20s off) &#8211; each set had 2 exercises.\u00a0 Second exercise increased with each rep 1. [&hellip;]<\/p>\n","protected":false},"author":247,"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-13819","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"BALCO","date":"11\/16\/2020","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13819","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=13819"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13819\/revisions"}],"predecessor-version":[{"id":13820,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/13819\/revisions\/13820"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=13819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=13819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=13819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}