{"id":19059,"date":"2022-03-28T09:20:48","date_gmt":"2022-03-28T13:20:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19059"},"modified":"2022-03-28T11:48:17","modified_gmt":"2022-03-28T15:48:17","slug":"the-deposit","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/03\/the-deposit\/","title":{"rendered":"The Deposit"},"content":{"rendered":"<p>Winter made a comeback, but it did nothing to deter 7 pax from making the daily fitness deposit.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>The Route:\u00a0 https:\/\/www.mapmyrun.com\/routes\/view\/4920555994<\/p>\n<p>The Tabata:\u00a0 30 seconds on, 10 seconds recovery.<\/p>\n<ul>\n<li>Mountain Climbers<\/li>\n<li>Merkins<\/li>\n<li>WW1s<\/li>\n<li>Dive Bombers<\/li>\n<li>Leg Lifts<\/li>\n<li>Scissor Kicks<\/li>\n<li>Gas Pumps<\/li>\n<li>Diamond Merkins<\/li>\n<li>Squats<\/li>\n<li>Low Flutters<\/li>\n<li>Peter Parkers<\/li>\n<li>Rolling Planks<\/li>\n<li>Merkins<\/li>\n<li>Heels to Heaven<\/li>\n<li>Lunges<\/li>\n<\/ul>\n<p>Time.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Posted launch points are only recommendations; modify as needed.\n<ul>\n<li>We ended up launching from Miller Park across Queen Street from Moore Elementary.<\/li>\n<li>As a result, we were beneficiaries of the soft AARP rubber for our Tabata session.\u00a0 Pax compared the timing of receipt of their AARP benefits.<\/li>\n<\/ul>\n<\/li>\n<li>Palin was first to complete the run and kept running home to make a deposit of a different type.<\/li>\n<li>BooBoo liked the variety of the playlist and the exercises.<\/li>\n<li>Mutton was riding high on the Duke victory this weekend.<\/li>\n<li>\u2018Bout Time\u2019s son is in school in Chapel Hill at Kenan-Flagler. I imagine he\u2019s not very excited today.<\/li>\n<li>Cheerio complimented the route before launch. I don\u2019t recall him saying anything afterwards.<\/li>\n<li>Burlap provided some flattery with his description of the route as \u201csucky\u201d. #Honored.<\/li>\n<li>Garmin said 206 feet of elevation gain, which seemed about right; MMR had 175 feet.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests<\/u>:\u00a0 <\/strong><\/p>\n<ul>\n<li>Giles &amp; family.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Winter made a comeback, but it did nothing to deter 7 pax from making the daily fitness deposit. The Thang: The Route:\u00a0 https:\/\/www.mapmyrun.com\/routes\/view\/4920555994 The Tabata:\u00a0 30 seconds on, 10 seconds recovery. Mountain Climbers Merkins WW1s Dive Bombers Leg Lifts Scissor Kicks Gas Pumps Diamond Merkins Squats Low Flutters Peter Parkers Rolling Planks Merkins Heels to [&hellip;]<\/p>\n","protected":false},"author":472,"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-19059","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"","date":"March 28, 2022","pax":"Burlap, \u2018Bout Time, Cheerio, Palin, Mutton, BooBoo, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19059","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19059"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19059\/revisions"}],"predecessor-version":[{"id":19063,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19059\/revisions\/19063"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}