{"id":18747,"date":"2022-02-15T14:16:07","date_gmt":"2022-02-15T18:16:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18747"},"modified":"2022-02-15T14:17:17","modified_gmt":"2022-02-15T18:17:17","slug":"400s-800s-and-hills-oh-my-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/02\/400s-800s-and-hills-oh-my-redline\/","title":{"rendered":"400s, 800s, and Hills &#8211; OH MY!!!  @ RedLine"},"content":{"rendered":"<p>9 pax found their <span style=\"color: red\">#RedLine<\/span> this morning by running some circles and some hills. 400m and 800m repeats with &#8216;breaks&#8217; in between &#8211; consisting of trips up The Intimidator.<\/p>\n<p>A good time was had by all.<\/p>\n<p>Went a li&#8217;l something like this&#8230;<\/p>\n<h3><strong>THE THANG:<\/strong><\/h3>\n<ul>\n<li>Warm-up mile around the park (<i>&#8220;Oh, hey @Palin!&#8221;&#8230;. &#8220;Oh, hey there, @BALCO!&#8221;&#8230;<\/i>)<\/li>\n<li>Dynamic warm-up (400m) around the track (high knees; butt-kickers; Apollo Creeds (R &amp; L); power skips; karaoke (R&amp;L);mosey)<\/li>\n<li>400m sprint<\/li>\n<li>Mosey to Intimidator (extra credit: broad jump up steps) &#8211; Run up to Carolina and back to track<\/li>\n<li>800m sprint<\/li>\n<li>Mosey to Intimidator (extra credit: broad jump up steps) &#8211; <i><b>Backpedal<\/b><\/i> up to Carolina and back to track<\/li>\n<li>400m sprint<\/li>\n<li>Mosey to Intimidator (extra credit: broad jump up steps) &#8211; Run up to Carolina and back to track<\/li>\n<li>800m sprint<\/li>\n<li>Mosey to Intimidator (extra credit: broad jump up steps) &#8211; <i><b>Backpedal<\/b><\/i> up to Carolina and back to track<\/li>\n<li>400m sprint<\/li>\n<li>Extra 400m sprint (if time allowed)<\/li>\n<li>Mosey back to parking lot<\/li>\n<li><em>FIN!<\/em><\/li>\n<\/ul>\n<p>Total Mileage: 4.0-5.0 miles<\/p>\n<h3><strong>COT<\/strong><\/h3>\n<ul>\n<li>Prayers for @Hitman&#8217;s neighbor (Bob and family) and @Zuck&#8217;s sister (Amy and family); also prayers that we can be the men He wants us to be and glorify Him in all that we do.<\/li>\n<\/ul>\n<h3><strong>NMM<\/strong><\/h3>\n<ul>\n<li>@Viggy was flying today<\/li>\n<li>@Palin doesn&#8217;t pick up and offer rides to random folks\/runners @ 5:20am &#8211; not that @BALCO is random<\/li>\n<li>I don&#8217;t know why we ever feel the need to go higher\/further up The Intimidator than Carolina &#8211; that seemed plenty far.<\/li>\n<li>Pax specifically enjoyed the backpedal up The Intimidator &#8211; #Quadriphilia<\/li>\n<li>Something bright in the sky was suggested to be either Mars&#8230; or Venus&#8230; or possibly&#8230; Uranus (#Astronomy)<\/li>\n<li>Cool, clear morning<\/li>\n<li>An honor to lead.\u00a0 Thanks for the keys, @Resistor!!!<\/li>\n<\/ul>\n<h3><strong>ANNOUNCEMENTS<\/strong><\/h3>\n<ul>\n<li><span style=\"color: red\">BLOOD DRIVE THIS WEEKEND <\/span>&#8211; See Slack for more info<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>9 pax found their #RedLine this morning by running some circles and some hills. 400m and 800m repeats with &#8216;breaks&#8217; in between &#8211; consisting of trips up The Intimidator. A good time was had by all. Went a li&#8217;l something like this&#8230; THE THANG: Warm-up mile around the park (&#8220;Oh, hey @Palin!&#8221;&#8230;. &#8220;Oh, hey there, [&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":[78,110],"tags":[],"class_list":["post-18747","post","type-post","status-publish","format-standard","hentry","category-redline","category-running"],"acf":{"q":"Zuckerberg","date":"02\/15\/2022","pax":"The Vig, Palin (WB), Chomper, Winklevoss, BALCO, Resistor (WD), Hitman, Crash, Zuckerberg (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18747","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=18747"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18747\/revisions"}],"predecessor-version":[{"id":18756,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18747\/revisions\/18756"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}