YHC ran in (<.25mi) and joined TO, Wob, and Sweet Tea for a 2.1mi pre-run. Transcript got some EC movement around the track while we were gone. Spicoli showed up at 0536 due to having to deal with his cars getting rifled through overnight. #ardmorelyfe<\/p>\n
WOR – extended stretchy stretch. Abe Vs. Whirlies. Hillbillies. Jack Reachers. Michael Phelps.<\/p>\n
Mosey to the track for the merkin mile<\/p>\n
Lap 1 – 40 merkins, run<\/p>\n
Lap 2 – 20 merkins, run halfway, 20 merkins, finish the lap<\/p>\n
Lap 3 – 10 merkins at each turn<\/p>\n
Lap 4 – run, 40 merkins.<\/p>\n
Mosey to the rock pile and grab a rock, reconvene at the edge of the field for DORA.<\/p>\n
100 squats, goblet optional<\/p>\n
200 OH press<\/p>\n
300 curls<\/p>\n
Put rocks back and mosey back to the shelter for mary – American Hammers. Muttons l & r. Low flutter. Body destroyers.<\/p>\n
Fin.<\/p>\n
Great work on a muggy morning. I was pumped to see the numbers across the board this morning – 28 pax on a hot and steamy morning is something to be proud of. Our group put in some strong work, fellowshipped well, and had a nice set of sweat angels in the shelter at the end. Consider posting at BnW this week for a farewell of sorts to our Chowdah – he’s planning to move back to his hometown in the coming weeks. Reach out to the guy you haven’t seen in a while (look for a message in the next coupla minutes, Mittens). Try a new AO. Lots of runners training for Ragnar WV, join em for a trail run. Keep patting the back of the guy next to you. Keep making this group special.<\/p>\n
Burnsy out.<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC ran in (<.25mi) and joined TO, Wob, and Sweet Tea for a 2.1mi pre-run. Transcript got some EC movement around the track while we were gone. Spicoli showed up at 0536 due to having to deal with his cars getting rifled through overnight. #ardmorelyfe WOR – extended stretchy stretch. Abe Vs. Whirlies. Hillbillies. Jack […]<\/p>\n","protected":false},"author":450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-22250","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Burns","date":"7.10\/23","pax":"Turnover, Wobegon, Sweet Tea, Transcript, Spicoli, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22250","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\/450"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22250"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22250\/revisions"}],"predecessor-version":[{"id":22251,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22250\/revisions\/22251"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}