{"id":17380,"date":"2021-10-11T14:32:21","date_gmt":"2021-10-11T18:32:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17380"},"modified":"2021-10-11T14:32:21","modified_gmt":"2021-10-11T18:32:21","slug":"running-gunning-shaffner-park","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/10\/running-gunning-shaffner-park\/","title":{"rendered":"Running &amp; Gunning @ Shaffner Park"},"content":{"rendered":"<p>8 pax did their thing @ Run &amp; Gun this morning&#8230; on a route that included it&#8217;s fair share of hills &#8211; from a launch-spot that we haven&#8217;t visited in awhile &#8211; Shaffner Park (and you had to go &#8216;up&#8217; to put in the miles).<\/p>\n<p>Here is what went down&#8230;<\/p>\n<h3><strong>The THANG<\/strong><\/h3>\n<p>The route was this&#8230;<\/p>\n<ul>\n<li><a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/4683845923\">https:\/\/www.mapmyrun.com\/routes\/view\/4683845923<\/a>\u00a0 (just over 3 miles)<\/li>\n<\/ul>\n<p>Upon completion of the run, the pax completed the following sets of Tabatar (fraternal twin of Tabata &#8211; 24 secs on; 10 secs off) &#8211; four rounds of each set.<\/p>\n<ul>\n<li>Mountain Climbers\u00a0 \/\/\/ Squats<\/li>\n<li>Burpees\u00a0 \/\/\/\u00a0 Alternating Lunges<\/li>\n<li>Jumps (Star Jumps or Jump Squats) \/\/\/\u00a0 Merkins (variations)<\/li>\n<li>Mike Tysons\u00a0 \/\/\/\u00a0 Dips<\/li>\n<\/ul>\n<h3><strong>COT\/BOM<\/strong><\/h3>\n<p>Praise given for the recent news of @Mutton&#8217;s bro-in-law&#8217;s multiple myeloma full remission!\u00a0 Thanks given to Him for F3 and the encouragement and support of the pax.\u00a0 Prayers lifted to Him because he can handle the &#8216;stuff&#8217; a lot better than we can!<\/p>\n<h3><strong>NMM<\/strong><\/h3>\n<ul>\n<li>Even despite no precip in the forecast, it misted a bit at first.\u00a0 Which is status quo for YHC-led RnG&#8230; it rains roughy 90% of my RnG Q&#8217;s.<\/li>\n<li>From Shaffner Park, you pretty much HAVE to go up, and up we went.\u00a0 Then it felt like we went up some more.\u00a0 Than when we went around the Wellington\/Kenleigh\/Englewood loop, it felt like we went up again.\u00a0 Never felt like we went down the same amount.<\/li>\n<li>YHC was glad he had a headlamp for the final mile or so thorough the &#8216;trail&#8217;.<\/li>\n<\/ul>\n<h3><strong>ANNOUNCEMENTS<\/strong><\/h3>\n<ul>\n<li>See <strong>@JuiceBox<\/strong> re: opportunity this Saturday (10\/16) morning&#8230; to clean up a house in order to get it &#8216;fixed up&#8217; to help establish better housing in an area that could use some TLC.<\/li>\n<li><strong>Ardmore RAH<\/strong> also this Saturday, 10\/16 &#8211; run like the wind blows!<\/li>\n<li><strong>GreeNest<\/strong> opportunity also may be this Saturday, 10\/16<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>8 pax did their thing @ Run &amp; Gun this morning&#8230; on a route that included it&#8217;s fair share of hills &#8211; from a launch-spot that we haven&#8217;t visited in awhile &#8211; Shaffner Park (and you had to go &#8216;up&#8217; to put in the miles). Here is what went down&#8230; The THANG The route was [&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":[112,113,73,110],"tags":[],"class_list":["post-17380","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-pain-stations","category-run-gun","category-running"],"acf":{"q":"Zuckerberg","date":"10\/11\/2021","pax":"Mutton (WD); Lysol; Juicebox; Sweet Tea; Airbag ;Winklevoss; BALCO; Zuck (WB) (YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17380","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=17380"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17380\/revisions"}],"predecessor-version":[{"id":17383,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17380\/revisions\/17383"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}