{"id":20068,"date":"2022-08-16T15:30:50","date_gmt":"2022-08-16T19:30:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20068"},"modified":"2022-08-16T15:34:11","modified_gmt":"2022-08-16T19:34:11","slug":"run-gun-fun-fun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/run-gun-fun-fun\/","title":{"rendered":"RUN & GUN = FUN & FUN"},"content":{"rendered":"

9 pax took a 3+ mile run and then did a few rounds of Tabata on Monday, 8\/15\/2022 at Run & Gun.\u00a0 It was fun.<\/p>\n

Objectives going into determining the AO and route included:<\/p>\n

    \n
  1. Relatively flat route<\/li>\n
  2. Minimal turns route<\/li>\n
  3. Shelters at launch area (in case of rain)<\/li>\n
  4. A little change of scenery<\/li>\n<\/ol>\n

    All goals were accomplished with the Hathaway launch. Hathaway is a relatively underutilized AO\/launch spot – equipped with shelter.\u00a0 There was no rain, so we remained dry.\u00a0 And although the route was pretty much a loop and clocked in with minimal elevation gain – nearly everyone missed or made wrong turns (including YHC) and for some reason the minimal gain felt like more.<\/p>\n

    Nonetheless, all the pax pressed through like good pax do.<\/p>\n

    THAT THANG<\/strong><\/h3>\n

    Before Tabata, we did a li’l Plank-o-Rama while waiting on missing pax.
    \nThen Tabatar… 24 secs on… 10 secs off… 2 exercises… 4 rounds…<\/p>\n

    First set = Left Leg Press & Merkins (4 x each)
    \nSecond set = Right Leg Press & Tricep Dips (4 x each)<\/p>\n

    *Tabatar playlist included: Red Hot Chili Peppers; Sublime; Lit; Blink 182; Greenday; Cake<\/em><\/p>\n

    Fin!<\/p>\n

    NMM<\/strong><\/h3>\n
      \n
    • Pax got lost on a relatively easy route.\u00a0 Getting turned around or missing turns on a circular loop is pretty special.\u00a0 (Though, at least, no Silver Alert needed for @Mutton)<\/li>\n
    • A few pax (@Turnover and @Double-Wide) had just completed a crazy Ragnar race over the weekend (t-claps!)<\/li>\n
    • I think it rains or rain is expected for 99% of my Run & Gun Q’s<\/li>\n
    • @Mongoose was not there<\/li>\n<\/ul>\n

      BOM<\/strong><\/h3>\n
        \n
      • A few prayers expressed including prayers for those going back to school (teachers, students, parents) and especially those dropping off kiddos to college for the first time.\u00a0 Prayers for @Mutton’s bro-in-law and upcoming treatment.\u00a0 Prayers for all of us to be better men, and for others to see Him through us – in all that we do.<\/li>\n<\/ul>\n

        ANNOUNCEMENTS<\/strong><\/h3>\n
          \n
        • @Burlap has Q for #Mayhem this WED<\/li>\n
        • THE SHMED!!!!\u00a0<\/strong><\/em> See info on Slack – SAT, 8\/27… Fun Run\/5K on SAT morning, and concert\/celebration SAT evening – all @ the WS Fairgrounds (Clocktower).<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          9 pax took a 3+ mile run and then did a few rounds of Tabata on Monday, 8\/15\/2022 at Run & Gun.\u00a0 It was fun. Objectives going into determining the AO and route included: Relatively flat route Minimal turns route Shelters at launch area (in case of rain) A little change of scenery All goals […]<\/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":[112,114,113,73,110],"tags":[],"class_list":["post-20068","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-pain-stations","category-run-gun","category-running"],"acf":{"q":"Zuckerberg","date":"08\/15\/2022","pax":"Mutton (WD?), Burlap, JuiceBox, Bout Time, BALCO, Turnover (WB), Woodpecker, Double-Wide, Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20068","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=20068"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20068\/revisions"}],"predecessor-version":[{"id":20071,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20068\/revisions\/20071"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}