{"id":17397,"date":"2021-10-12T15:59:28","date_gmt":"2021-10-12T19:59:28","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17397"},"modified":"2021-10-12T16:06:44","modified_gmt":"2021-10-12T20:06:44","slug":"standard-something-for-everyone-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/10\/standard-something-for-everyone-redline\/","title":{"rendered":"Standard Something-For-Everyone RedLine"},"content":{"rendered":"

10 pax found their #RedLine<\/strong> today and are better for it.\u00a0 *(@BooBoo and his pup came in time for COT)*<\/p>\n

Nothing uber-creative but standard track ladder mixed with hill-work.<\/p>\n

It all went down like this\u2026<\/p>\n

BOOM…!!!<\/strong><\/h3>\n
    \n
  • 1 mile warmup around Hanes Park<\/li>\n
  • Dynamic Warmup (400m) – High Knees; Butt-Kickers; Apollo Creed (L&R); Karaoke (L&R); Power Skips; Toy Soldiers<\/li>\n
  • 200m sprint<\/strong><\/li>\n
  • Mosey to Intmidator<\/li>\n
  • Sprint to Glade View Ct<\/li>\n
  • Mosey back to track<\/li>\n
  • 400m sprint<\/strong><\/li>\n
  • Mosey to Intimidator<\/li>\n
  • Sprint to Glade View Ct<\/li>\n
  • Mosey back to track<\/li>\n
  • 800m sprint<\/strong><\/li>\n
  • Mosey to Intimidator<\/li>\n
  • Sprint to Glade View Ct<\/li>\n
  • Mosey back to track<\/li>\n
  • 400m sprint<\/strong><\/li>\n
  • Mosey to Intimidator<\/li>\n
  • Sprint to Carolina<\/li>\n
  • Mosey back to track<\/li>\n
  • 200m sprint<\/strong><\/li>\n
  • 600m recovery if time<\/li>\n
  • Mosey back to parking lot<\/li>\n
  • DONE!!!<\/em><\/li>\n<\/ul>\n

    COT<\/strong><\/h3>\n
      \n
    • Lifted all things… praise… prayers… up to Him – who can handle it much better than we can.<\/li>\n<\/ul>\n

      NMM<\/strong><\/h3>\n
        \n
      • YHC had a couple workout ideas still brewing until about 0537 (during the warmup lap) – when I finally landed on today\u2019s plan.\u00a0 Thanks to those who provided input.<\/li>\n
      • Strong work by everyone this morning!<\/li>\n
      • If I did it again, I’d probably just make the uphill\/Intimidator piece go up to Carolina from the get-go.\u00a0 (“Next time!”)<\/li>\n
      • All in all, pax likely got in between 4.25-4.75 miles of track-work + hills.<\/li>\n
      • Welcome @SeaMan to the Eastside, and way to get after it!!!<\/li>\n
      • @TotalRecall, @Mongoose, and @Viggy were pushing it today – @TR seemingly getting stronger and faster as the workout progressed!<\/li>\n
      • Good to see @BooBoo’s dog… and @BooBoo<\/li>\n
      • Thanks to @Resistor for the encouragement, leadership, accountability, and the keys! \u00a0Always an honor to lead!<\/li>\n<\/ul>\n

        ANNOUNCEMENTS<\/strong><\/h3>\n
          \n
        • See @JuiceBox re: opportunity this weekend<\/li>\n
        • See @SeaMan re: GreeNest this weekend<\/li>\n
        • Ardmore RAH this weekend<\/li>\n
        • @SeaMan has Q at #IS this Saturday<\/li>\n
        • @TR may have #RedLine Q next week<\/li>\n
        • @BooBoo looking for #OGs\/#Tractors Qs<\/li>\n
        • @Resistor looking for #RedLine Q\u2019s<\/li>\n<\/ul>\n

           <\/p>\n

           <\/p>\n

           <\/p>\n","protected":false},"excerpt":{"rendered":"

          10 pax found their #RedLine today and are better for it.\u00a0 *(@BooBoo and his pup came in time for COT)* Nothing uber-creative but standard track ladder mixed with hill-work. It all went down like this\u2026 BOOM…!!! 1 mile warmup around Hanes Park Dynamic Warmup (400m) – High Knees; Butt-Kickers; Apollo Creed (L&R); Karaoke (L&R); Power […]<\/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":[78,110,1],"tags":[],"class_list":["post-17397","post","type-post","status-publish","format-standard","hentry","category-redline","category-running","category-uncategorized"],"acf":{"q":"Zuckerberg","date":"10\/12\/21","pax":"Resistor (WD); Hitman; Sea-Man; BALCO; Winklevoss; The Vig; Chomper; Mongoose; Total Recall (WB); Zuckerberg (QIC)
          \r\n
          \r\n*BooBoo (and dog)*"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17397","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=17397"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17397\/revisions"}],"predecessor-version":[{"id":17411,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17397\/revisions\/17411"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}