{"id":14967,"date":"2021-02-16T16:00:05","date_gmt":"2021-02-16T20:00:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14967"},"modified":"2021-02-16T16:00:05","modified_gmt":"2021-02-16T20:00:05","slug":"standard-track-hills-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/02\/standard-track-hills-redline\/","title":{"rendered":"Standard Track &amp; Hills @ RedLine"},"content":{"rendered":"<p>A baker&#8217;s dozen (that is 13 for the uncultured) showed up and worked hard @ #RedLine this morning&#8230; getting a nice dose of both track-work and hill-work (despite YHC hating hills with a passion).<\/p>\n<p><span style=\"color: gold\">***Before we get started, just a reminder:<\/span><\/p>\n<p style=\"color: red\">BLOOD DRIVE THIS SATURDAY!!!\u00a0 <a href=\"https:\/\/www.redcrossblood.org\/give.html\/drive-results?zipSponsor=Fitness%20Fellowship%20Faith\">Sign up &#8211; HERE!!!!***<\/a><\/p>\n<p>Okay, back to the Backblast&#8230;<\/p>\n<p>YHC pulled into the parking lot of HP and there was only one car in the lot @ 0525.\u00a0 YHC is known for showing up @ 0530 (or 0531), but thought most pax arrived earlier.\u00a0 YHC was a little worried that the sneak-peak of the Weinke last night may have chased folks away&#8230; the track-haters not liking the track work and\/or the hill-haters not liking the hill work &#8211; when in fact I was just trying to make everyone happy.\u00a0 Maybe showing one&#8217;s Weinke at night just isn&#8217;t a good thing.\u00a0 Nonetheless, as the clock ticked closer to 0530, the pax showed up by foot and by car &#8211; seemingly like they all met at a locale prior to coming to the AO.\u00a0 YHC&#8217;s heart became full.\u00a0 Cool.\u00a0 Let&#8217;s go&#8230;!!!<\/p>\n<h3><strong>THE THANG&#8230;<\/strong><\/h3>\n<p>The running workout went like this&#8230;<\/p>\n<ul>\n<li>1 mile warmup around the park<\/li>\n<li>400m dynamic warmup around track (high-knees; butt-kickers; Apollo Creed (L &amp; R); Karaoke (L &amp; R); Mosey; Toy Soldiers; (meant to throw in some Power Skips)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>200m hard on track (mosey to base of #Intimidator)<\/li>\n<li>Run up to Glade intersection (and back down to track)<\/li>\n<li>400m hard on track (mosey to base of #Intimidator)<\/li>\n<li>Run up to Glade View Ct (and back down to track)<\/li>\n<li>800m hard on track (mosey to base of #Intimidator)<\/li>\n<li>Run up to Carolina (and back down to track)<\/li>\n<li>400m hard on track (mosey to base of #Intimidator)<\/li>\n<li><em><strong>Backpedal<\/strong> <\/em>up to Carolina (and back down to track)<\/li>\n<li>200m+ hard on track<\/li>\n<li>Mosey back to parking lot<\/li>\n<\/ul>\n<p><em>If completed circuit, total mileage approximately 4.5 miles<\/em><\/p>\n<h3><strong>COT<\/strong><\/h3>\n<ul>\n<li>Prayers that He shapes us into and we be the men He wants us to be&#8230; that we be there for each other&#8230; that we shed His light on others&#8230; and that we see Him in all that we do&#8230;<\/li>\n<\/ul>\n<h3><strong>MUMBLECHATTER<\/strong><\/h3>\n<ul>\n<li>Accused of a warm-up that was simply time-filler.<\/li>\n<li>That said&#8230; warm-up was likely Site-Q (@Resistor)-Approved.\u00a0 No hammies!<\/li>\n<li>@Mongoose and @Interference were cruising this morning.<\/li>\n<li>YHC always includes hills and always regrets it.\u00a0 Someone remind me next time.<\/li>\n<li>@Palin and @TR both getting faster&#8230; and faster.<\/li>\n<li>Chatting with a few pax after the workout, and began to recall a number of pax who we haven&#8217;t seen in awhile (@Lysol, @Butter, @InkSpot &#8211; to name a few).\u00a0 Let&#8217;s be sure we&#8217;re reaching out to MIA pax &#8211; just to make sure all is well and that they&#8217;re thought of, and that we&#8217;d love to have them back out in the gloom (if they are able).<\/li>\n<li>Thanks for the keys, @Resistor!\u00a0 Always an honor to lead such an amazing group of men.<\/li>\n<\/ul>\n<h3><strong>ANNOUNCEMENTS<\/strong><\/h3>\n<ul>\n<li>\n<p style=\"color: red\">BLOOD DRIVE THIS SATURDAY!!!\u00a0 <a href=\"https:\/\/www.redcrossblood.org\/give.html\/drive-results?zipSponsor=Fitness%20Fellowship%20Faith\">Sign up &#8211; HERE!!!!<\/a><\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A baker&#8217;s dozen (that is 13 for the uncultured) showed up and worked hard @ #RedLine this morning&#8230; getting a nice dose of both track-work and hill-work (despite YHC hating hills with a passion). ***Before we get started, just a reminder: BLOOD DRIVE THIS SATURDAY!!!\u00a0 Sign up &#8211; HERE!!!!*** Okay, back to the Backblast&#8230; YHC [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,110],"tags":[],"class_list":["post-14967","post","type-post","status-publish","format-standard","hentry","category-redline","category-running"],"acf":{"q":"Zuckerberg","date":"02\/16\/2021","pax":"Mongoose, Interference, Balco, Winklevoss, Palin, H.O.G. (WB), Resistor, Valdez, Burlap, Bed Bug, Total Recall, Manscape (WD), Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14967","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14967"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14967\/revisions"}],"predecessor-version":[{"id":14980,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14967\/revisions\/14980"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}