{"id":14283,"date":"2021-01-04T10:21:23","date_gmt":"2021-01-04T14:21:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14283"},"modified":"2021-01-04T10:21:23","modified_gmt":"2021-01-04T14:21:23","slug":"ringing-in-the-new-year-of-run-gun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/ringing-in-the-new-year-of-run-gun\/","title":{"rendered":"Ringing in the New Year of Run & Gun"},"content":{"rendered":"

You can’t post at every #RNG of 2021 if you don’t show up to the first one.\u00a0 6 PAX took the challenge and arrived at Speas at 5:30am to run a 5k with a sneaky hill\u00a0 and 5 stuck around for 15 minutes of Tabata.\u00a0 YHC has enjoyed celebrating the New Year with The Avett Brothers over the years.\u00a0 This year virtually my and M and YHC enjoyed our 7th NYE concert with TAB.\u00a0 The playlist for today’s Tabata was from the 2014 NYE concert.<\/p>\n

Tabata – 30 secs on 10 secs rest x4<\/p>\n

Imperial Squat Walkers and Overhead Press
\nLBCs and Merkins
\nParker Peter and Low Flutter<\/p>\n

Tunes:
\nSatan Pulls the Strings
\nKickdrum Heart
\nTalk of Indolence<\/p>\n

The Avett Brothers – Kick Drum Heart – Raleigh, NC – December 31, 2014 – NYE – YouTube<\/a><\/p>\n

COT:
\nYHC took us out praying for all dealing with health issues and my co-workers M who is preparing for chemo treatment for colon cancer.\u00a0 Prayed that we would approach this week with Truth, Justice, Love, Hope and Joy!<\/p>\n

NMM:
\nBalco ran, but skipped the gun to find out if he was given the placebo.<\/p>\n

Mongoose has been dragging me around the 5k course the past two weeks.\u00a0 He is working on slowing down and I am working on speeding up.\u00a0 So far its been a good partnership.\u00a0 I appreciate the push!<\/p>\n

JB is coming off of 1400 miles for 2020 and just keeps running.\u00a0 #consistency<\/p>\n

The Tabata timer was still set for 30 secs of exercise, which was a Q fail.\u00a0 I appreciated that Burlap crunched the numbers to confirm that we could still get 3 rounds in during 15 minutes.<\/p>\n

YHC failed to include the Mutton Crunch to properly honor the HVAC man himself.<\/p>\n

Do people actually read Backblasts?\u00a0 I remember back in the day there was a lot of action in the comment section.\u00a0 Has it all moved to Slack?\u00a0 Or is the PAX no longer into reading?\u00a0 Here’s a test.
\nYHC will donate $5 per PAX that comments on this Backblast to City with Dwellings capped at $100.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

You can’t post at every #RNG of 2021 if you don’t show up to the first one.\u00a0 6 PAX took the challenge and arrived at Speas at 5:30am to run a 5k with a sneaky hill\u00a0 and 5 stuck around for 15 minutes of Tabata.\u00a0 YHC has enjoyed celebrating the New Year with The Avett […]<\/p>\n","protected":false},"author":202,"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-14283","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Closer","date":"1\/4\/2021","pax":"Mongoose, Juice Box, Mutton, Burlap, Balco and Closer (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14283","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14283"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14283\/revisions"}],"predecessor-version":[{"id":14285,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14283\/revisions\/14285"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}