https:\/\/www.mapmyrun.com\/routes\/view\/4582672069<\/a><\/p>\nIntersections on the route were about a km apart, so about 4 good spots to do this. As it turned out, YHC was the 6 most of the run so everyone else did burpees.<\/p>\n
Mary<\/p>\n
Ring of fire starting from 5<\/p>\n
Good<\/p>\n
Everyone was moving, was great to meet former FNG Ziffel. He was doing great.<\/p>\n
Van Gogh, Dr Toot, Ziffel were stopping most intersections to wait for YHC. Including a couple bonus stops at the end. They probably got in a good 50+ burpees during the run.<\/p>\n
COT<\/p>\n
Welcome to former FNG, Ziffel! Ziffel is from Poland, has a couple of kids, engineer, trained in Krav Maga among other martial arts. Van Gogh described the Shmed 500 reps, 1000 of 5 things… in detail… Ziffel said “and what’s after the Warm-up?”. He’s going to get along just fine.<\/p>\n
Shmed next weekend. Consider participating and\/or donating on behalf of those showing up at 2 am or doing the 5000 rep challenge. Bring family to 5k.<\/p>\n
Prayers for Bullwinkle’s foot to heal.<\/p>\n
Prayers for those in Waynesville.<\/p>\n
Prayers for all of those fighting cancer, friends and family of PAX, and for the world in general, people in Afghanistan.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ran today. Decided to employ a new strategy to keep the PAX together: at major intersections, pax in front do burpees until the 6 catches up. Warm-0-rama 16 SSH, 8? Abe Vigoda. Run Run 3.1 miles. Bring gloves if you’re going to run fast. Do burpees while you wait for the 6 ~each kilometer at […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-16936","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Crash","date":"8\/21\/2021","pax":"Dr. Toot, Van Gogh, Ziffel, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16936","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16936"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16936\/revisions"}],"predecessor-version":[{"id":16937,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16936\/revisions\/16937"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}