{"id":2282,"date":"2017-08-30T02:34:50","date_gmt":"2017-08-30T02:34:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2282"},"modified":"2017-08-30T02:34:50","modified_gmt":"2017-08-30T02:34:50","slug":"redline-long-warm-up-short-run","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/redline-long-warm-up-short-run\/","title":{"rendered":"Redline &#8211; Long Warm Up \/ Short Run"},"content":{"rendered":"<p>Twelve PAX showed up even with the forewarning of sprints. \u00a0Here&#8217;s what they endured&#8230;<\/p>\n<p><strong>Warm-O-Ramma<\/strong><\/p>\n<ul>\n<li>Mosey to the Track<\/li>\n<li>400 M Mosey<\/li>\n<li>100 M Backwards Mosey<\/li>\n<li>50 M Right Face\u00a0Karaoke<\/li>\n<li>50 M Left Face\u00a0Karaoke<\/li>\n<li>50 M Butt Kickers<\/li>\n<li>50 M Power Skips<\/li>\n<li>100 M Mosey<\/li>\n<li>Inchworm x 20<\/li>\n<li>Can Openers x 15 Each Leg<\/li>\n<li>Tin Soldiers x 15 Each Leg<\/li>\n<li>Cherry Pickers x 15 Each Leg<\/li>\n<li>Lunge with a Twist x 15 Each Leg<\/li>\n<li>Mosey back to Start Line<\/li>\n<\/ul>\n<p><strong>Breathing Challenge<\/strong><\/p>\n<p>PAX lined up at starting line. \u00a0The instructions were simple, sprint the straightaways and walk the curves with one twist. \u00a0While sprinting the first straightaway PAX could only breath through their noses. \u00a0We ran five laps.<\/p>\n<p><strong>Leg Burner<\/strong><\/p>\n<ul>\n<li>Mosey to bottom of Clover<\/li>\n<li>Copperhead Squats x 15 IC<\/li>\n<li>Run to First Stop Sign<\/li>\n<li>Mosey back<\/li>\n<li>Monkey Humpers x 15 IC<\/li>\n<li>Run to First Stop Sign<\/li>\n<li>Mosey back<\/li>\n<li>Calf Raises x 15 IC<\/li>\n<li>Mosey back to Parking Lot<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<p>YHC brought us out thanking Him for giving us this earth as our playground and thanking those men and women in uniform and their families.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<ul>\n<li>Word on the street is their might be a Hazer sighting at TRQ&#8230;<\/li>\n<li>F3 Lunch Bunch &#8211; 1145 &#8211; The Porch<\/li>\n<li>F3 AO Challenge Celebration Happy Hour 1630 till&#8230; &#8211; Fiddlin&#8217; Fish &#8211; If you completed the AO Challenge come get your free drinks on Lysol<\/li>\n<li>Watch Twitter for a call on Labor Day workout times<\/li>\n<li>F3 Fantasy Football Draft &#8211; 1930 &#8211; Foothills &#8211; Come for the banter and beers<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>YHC was surprised by the numbers even with the threat of sprints.<\/li>\n<li>The issue YHC has seen when sprinting in the past is the lack of proper warm up. \u00a0YHC nipped that in the bud and there was surprisingly little mumblechatter.<\/li>\n<li>Lysol was worried that I would be monitoring his nasal breathing. Let&#8217;s just say he did not follow directions.<\/li>\n<li>Nothing makes me happier than how excited Whirly gets about sprinting. \u00a0He has a new plan to train for BRR&#8230;just don&#8217;t run.<\/li>\n<li>Thanks for the push Sac!<\/li>\n<li>Thanks for the opportunity to lead Chomper!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Twelve PAX showed up even with the forewarning of sprints. \u00a0Here&#8217;s what they endured&#8230; Warm-O-Ramma Mosey to the Track 400 M Mosey 100 M Backwards Mosey 50 M Right Face\u00a0Karaoke 50 M Left Face\u00a0Karaoke 50 M Butt Kickers 50 M Power Skips 100 M Mosey Inchworm x 20 Can Openers x 15 Each Leg Tin [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-2282","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Total Recall","date":"08\/28\/2017","pax":"Lysol, Toto, Jar Jar, Chisel, Mr. Hand, Whirly, Peacemaker, Manscape, Sac, Tuco, Chomper"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2282","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\/77"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2282"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2282\/revisions"}],"predecessor-version":[{"id":2283,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2282\/revisions\/2283"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}