This morning we had 18 PAX run and gun.\u00a0 YHC was glad to realize that my memory still works when I sat down to write the backblast and remembered all 18 names without video review.\u00a0 This is a very humble brag considering I struggled mightily with the 5 core principles of F3. 18 for a Monday morning was awesome!\u00a0 Love seeing the crowd growing.\u00a0 Remember to invite a friend or co-worker or acquaintance to the next F3 workout.<\/p>\n
Back to the Backblast.\u00a0 Backblasts for those unfamiliar are part of the Q duties and give a recap of the workout and tell random stories from the morning.\u00a0 If you are reading this you probably already knew that.\u00a0 So here we go.<\/p>\n
RUN
\nWe gathered at Speas.\u00a0 We ran out Right on Polo, Left of Ranson, Left on Stanton, Right on Lynn Dee, Up Powers, Right on Ransom, Right on Polo back to Speas,\u00a0 No one got lost.\u00a0 My watch said it was 3 miles.\u00a0 Sorry to short changes those looking for 3.1 miles for there 5k.<\/p>\n
https:\/\/www.mapmyrun.com\/routes\/view\/4327391788<\/p>\n
GUN
\nMusic started playing and we did exercises to a Tabata timer.
\nSquats and Merkins
\nAmerican Hammer and\u00a0 Low flutter
\nJack Reacher and Hillbillies
\nAlternating Lunges and Alternating knee touches<\/p>\n
COT
\nPrayed for strength, wisdom, grace, peace and justice as we approach the new work week.\u00a0 Lifted up Zuck’s parents that are recovering from medical things.\u00a0 God help us today and everyday to live our lives more like you.<\/p>\n
Music of the morning<\/p>\n
https:\/\/music.amazon.com\/user-playlists\/011a9d7118054819b38be1fa4da7229esune?ref=dm_sh_NeKFjPXdleFWpDIOVN4yj8V4Q<\/p>\n
NMM
\nWalking up to Speas this morning I passed a deer that was in my back yard.\u00a0 It got me thinking about things like do deer attack humans? would it hurt to get kicked? would that be a good excuse for missing a Q?\u00a0 Good news is that we gave each other space and I was able to make it all the way up to Speas.<\/p>\n
The route was pretty flat until it wasn’t.\u00a0 Lynn Dee was a nice downhill stretch, but going back up Powers took the breath away.\u00a0 Bueller? pointed out that we got very quiet for some reason.<\/p>\n
The usual subjects were out front early and often.\u00a0 Balco, Zuck, Mongoose and Palin were good rabbits.<\/p>\n
The SpaceX launch from Friday was still a topic of discussion.\u00a0 For those that were running or working out Friday morning thinking a a UFO was coming for you don’t worry it was only Elon Musk.<\/p>\n
As per usual, a few PAX brought some gas.\u00a0 Today’s excuse was Village Tavern and onions or something like that.<\/p>\n
I’ll practice the 5 core principles for my Q tomorrow at Flatline at First Pres<\/p>\n
Palin is welcoming all speeds to Hanes Park tomorrow for Redline<\/p>\n
Juice Box is hosting RNG next Monday.<\/p>\n","protected":false},"excerpt":{"rendered":"
This morning we had 18 PAX run and gun.\u00a0 YHC was glad to realize that my memory still works when I sat down to write the backblast and remembered all 18 names without video review.\u00a0 This is a very humble brag considering I struggled mightily with the 5 core principles of F3. 18 for a […]<\/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-15668","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Closer","date":"4\/26\/2021","pax":"Zuckerburg, Mongoose, Balco, Palin, 'Bout Time, Winklevoss, Bueller?, Double Wide, BAM, Sweet Tea, Woodpecker, Greenspan, HOG, Juice Box, Boo Boo, Lemming, Mutton and Closer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15668","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=15668"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15668\/revisions"}],"predecessor-version":[{"id":15670,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15668\/revisions\/15670"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}