{"id":17038,"date":"2021-08-30T19:55:59","date_gmt":"2021-08-30T23:55:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17038"},"modified":"2021-08-30T19:56:48","modified_gmt":"2021-08-30T23:56:48","slug":"tribute-to-the-estate-at-rng-8-30-2021","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/08\/tribute-to-the-estate-at-rng-8-30-2021\/","title":{"rendered":"Tribute to the Estate at RnG 8.30.2021"},"content":{"rendered":"<p>It was humid. The Estate has been closed for awhile but that didn&#8217;t stop us. We went for a jog around campus. It was a relatively flat route. Everyone made it back. MMR may have lied about the distance. We did tabata. 20s on, 10s off. (Squats\/Freddie Mercs) x4, (R leg pulse lunge\/Heels to heaven) x4, (L leg pulse lunge\/Mutton crunches) x4, (Merkins, WWIIs) x4. Legs are shot.<\/p>\n<p>363 days until Shmedfest. IPC is kicking off this week.<\/p>\n<p>Prayers for the Gulf Coast, for Afghanistan, the U.S. Soldiers, and all those seeking safety, and for all mourning the loss of Coach Andy Harper.<\/p>\n<p>Apologies for the brief BB &#8211; it was great to see you all this AM. Had some good 2nd F on the run with Turnover and post-CoT with Double Wide. Fantastic start to the week.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was humid. The Estate has been closed for awhile but that didn&#8217;t stop us. We went for a jog around campus. It was a relatively flat route. Everyone made it back. MMR may have lied about the distance. We did tabata. 20s on, 10s off. (Squats\/Freddie Mercs) x4, (R leg pulse lunge\/Heels to heaven) [&hellip;]<\/p>\n","protected":false},"author":450,"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-17038","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Burns ","date":"8.30.2021","pax":"Palin, Turnover, Toto, Closer, Lysol, BALCO, BAM, Juice Box, Double Wide, Zuckerburg, Mutton, Air Bag, Boo Boo, Burlap"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17038","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17038"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17038\/revisions"}],"predecessor-version":[{"id":17041,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17038\/revisions\/17041"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17038"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17038"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}