{"id":14495,"date":"2021-01-12T17:12:12","date_gmt":"2021-01-12T21:12:12","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14495"},"modified":"2021-05-03T15:34:26","modified_gmt":"2021-05-03T19:34:26","slug":"target-practice","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/target-practice\/","title":{"rendered":"Target Practice"},"content":{"rendered":"<p>Three were gathered in the gloom, prepared to go it alone, when Manscape and Beverly rolled in.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Abe Vigodas while we waited for Beverly.\u00a0 It was the only time all morning that we waited upon the man.<\/p>\n<p>We moseyed to the track, took a one lap jog, then a lap with carioca, high knees, toy soldiers.<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>Set a time goal for 400 meters.\u00a0 If you are under your time goal after completing a lap, keep running.\u00a0 If you exceed your goal, <u>walk<\/u> to the Intimidator and ascend to Jersey at a pace of your own choosing.\u00a0 Descend back down at your own pace.\u00a0 <u>Walk<\/u> back to the track and begin the cycle again.\u00a0 Continue until time is called.<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<ul>\n<li>Beverly is running 43 miles at Kimberley Park on January 16<sup>th<\/sup> for his 43rd birthday, and he is looking for people to run portions with him. He is raising money for HOPE.\u00a0 The plan is for the run to begin at 8 am and finish at 5.\u00a0 He promises to run \u201cslow\u201d.<\/li>\n<li>2021 challenge is live. Goal is 20,210 merkins, WW2s, squats, + 10,105 burpees (we got 37 burpees today).\u00a0 There is a spreadsheet and channel on Slack.<\/li>\n<li>Enter your emergency contact in the Google Doc on Slack. Contact Van Gogh with questions.<\/li>\n<\/ul>\n<p><strong>CoT:<\/strong><\/p>\n<ul>\n<li>Schultz had surgery today. Pray for his recovery.<\/li>\n<li>Burns\u2019s mother-in-law had knee replacement surgery in Hickory last week.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Moleskin:<\/strong><\/p>\n<ul>\n<li>The Deuce was in the parking lot when we arrived. He went off for a \u201clong, slow, solo run\u201d due to having posted to The Iron Throne (incredible AO, BTW) on Monday.\u00a0 Palin and The H.O.G., the Q for the day, paused for a moment, confused, and then responded, \u201cWe were there too.\u201d<\/li>\n<li>Manscape arrived just after The Deuce\u2019s departure and just before Beverly rolled in. Reliable did what he does.<\/li>\n<li>This workout was inspired by YHC\u2019s childhood best friend who played baseball at App State. YHC had not seen him for years until this past fall when his company did some work for YHC\u2019s parents at their house.\u00a0 App State baseball players were required to run a mile on the track in Boone at a targeted time before they were allowed to suit up for the season.\u00a0 YHC\u2019s buddy needed to cut 10-15 seconds off his mile time.\u00a0 This was the workout the trainer gave him to increase his speed, except he was required to complete an interval run up something similar to Pilot View if he exceeded his lap time.\u00a0 He came in under his goal by 2 seconds.<\/li>\n<li>Beverly commented that this was not a great taper run for his event on Saturday, but that he liked the concept. Fair enough.\u00a0 He was blazing fast but also set an ambitious target, so he spent a fair amount of time on the Intimidator.<\/li>\n<li>Total mileage of ~3.8 miles was less than YHC expected or targeted. Apparently \u201cwalking\u201d slows you down a whole lot.<\/li>\n<\/ul>\n<p>Thank you, Resistor, for the opportunity to lead.\u00a0 We missed seeing you but left the keys behind a light pole in the parking lot.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Three were gathered in the gloom, prepared to go it alone, when Manscape and Beverly rolled in. Warmarama: Abe Vigodas while we waited for Beverly.\u00a0 It was the only time all morning that we waited upon the man. We moseyed to the track, took a one lap jog, then a lap with carioca, high knees, [&hellip;]<\/p>\n","protected":false},"author":472,"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-14495","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Greenspan","date":"1\/12\/2021","pax":"The Deuce (kind of), The H.O.G., Palin, Manscape, Beverly, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14495","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14495"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14495\/revisions"}],"predecessor-version":[{"id":15783,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14495\/revisions\/15783"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}