13 pax were interested to find out what this Black Loop is all about and posted to a Huckleberry WIB.\u00a0 Bevo EHd a FNG for this morning well……bold move…..<\/p>\n
0530 about to start warm o rama before being “politely informed” that we did not go over the mission statement.\u00a0 done.\u00a0 alright first exercise…\u00a0 “what about the values?”.\u00a0 fine…done.\u00a0 alright first exercise…..”what about the disclaimer?”…….Lord help me….done.\u00a0 \u00a0Due to the delay in time, we would go till 616.<\/p>\n
warm o rama – all IC – SSH x 17, abe v x 6 (some counting difficulties by the pax), IW x 10, michael phelps x 10.<\/p>\n
mosey to the lowest point in western forsyth county – corner of pennington ln and lankashire rd NW – if you havent been there, its a 3 way intersection and all 3 directions from the intersection are straight uphill<\/p>\n
here is how the Ragnar Black Loop works – you run all three trails (3.5 miles, 4.5 miles, and 6.forever miles).\u00a0 the next morning, you run a 17 mile trail race that has lots of elevation change.<\/p>\n
here is how the Black Loop WIB worked – run up hill #1 and perform 3 ski abs at station 1 (the top), 4 merkins with 4 mountain climbers between each (the middle) and 6 plank to squats (at the bottom).\u00a0 that completes the 3 trails.\u00a0 now run to the top of hill #2 and slap the road, back to the bottom, then to the top of hill #3 where you will do 17 burpees.\u00a0 back down the hill and repeato as many laps as possible till 611.<\/p>\n
return to start at 614 – finish with Hucks 3 merkins.\u00a0 616….right on time.<\/p>\n
Announcements – schmed 5K and fun run this saturday – go sign up!\u00a0 we need more pax involved.\u00a0 DQ has several plays this weekend (and several dash pax involved) – go support if you can.<\/p>\n
Prayers – TO’s sister, DQ, Hot Pockets mom is having surgery today, and Red Baron is having eye surgery….today<\/p>\n
NMM<\/p>\n
everyone with a great push this morning!<\/p>\n
former FNG Kyle is Dongle (and he approves his name) – former Marine and police officer – reference was Reno 911<\/p>\n
Van Gogh injured his back this week…..but showed no signs of pain or slowing down<\/p>\n
great to see Litterbox out there……..well we got to see him way far ahead of everyone<\/p>\n
Great to see Red Baron out there as well – he dropped a few choice words at running up the hills<\/p>\n
Someone stated that 17 burpees was just a few too many – that means it was perfect<\/p>\n
Greenspan was way too excited about the burpees<\/p>\n
Hot Pocket with his second post in 2 days!\u00a0 great push and no complaining<\/p>\n
TO was doing TO things…..just singing with joy and kicking the s#%@ out of my cones.\u00a0 He also almost forgot his age…..luckily i will never forget after his Flatline Q this week<\/p>\n
Hansel is a machine – headed to the gym after the Q and maybe a trail run this afternoon…….someone needs to drug screen him<\/p>\n
DQ never complains and just gets the work done.\u00a0 I did say nice work to him at one point and he may have grunted at me – probably just happy<\/p>\n
Root, I mean seriously.\u00a0 What a human.\u00a0 well done brother<\/p>\n
Bevo stayed back to ensure his FNG was alive and supported.\u00a0 It was great to see him<\/p>\n
Workbench is getting fast and was not phased by the hills or the burpees.\u00a0 the manhole cover may have gotten him though<\/p>\n
always a pleasure to lead this amazing group and thank you all for posting and making me better.<\/p>\n
<\/p>\n
Root, the keys were in the cone that TO kicked into the storm drain……….<\/p>\n","protected":false},"excerpt":{"rendered":"
13 pax were interested to find out what this Black Loop is all about and posted to a Huckleberry WIB.\u00a0 Bevo EHd a FNG for this morning well……bold move….. 0530 about to start warm o rama before being “politely informed” that we did not go over the mission statement.\u00a0 done.\u00a0 alright first exercise…\u00a0 “what about […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[84],"tags":[],"class_list":["post-20132","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"Huckleberry","date":"8\/25\/22","pax":"Hot Pocket, Van Gogh, Workbench, DQ, Bevo, LItterbox, Red Baron, Root Canal, Greenspan, Hansel, Turnover, Dangle (FNG) "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20132","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20132"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20132\/revisions"}],"predecessor-version":[{"id":20133,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20132\/revisions\/20133"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}