{"id":23309,"date":"2024-03-20T13:28:30","date_gmt":"2024-03-20T17:28:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23309"},"modified":"2024-03-20T13:28:30","modified_gmt":"2024-03-20T17:28:30","slug":"hes-got-great-feet","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/03\/hes-got-great-feet\/","title":{"rendered":"He&#8217;s Got Great Feet"},"content":{"rendered":"<p>YHC grabbed the keys for this AM when Bootlegger announced an IL stint. It was a little windy and a little chilly but altogether quite wonderful.<\/p>\n<p>2.8 mile pre-run with Greeny and Frosty, always a pleasure.<\/p>\n<p>Pleasantries exchanged with the pax upon their arrival &#8211; great to see Ziggy again after some time out of town, always a treat whenever $5 makes it out, wonderful to meet Red Pajamas!<\/p>\n<p>WoR &#8211; Abe Vigodas, Whirlies, Hillbillies, SSHs, Michael Phelps.<\/p>\n<p>Mosey the long way to the blocks with stops for merkins and copperhead squats x10IC. Green Acres took a shortcut and missed the fun.<\/p>\n<p>The thang: Grab a block and head down to the backstop on the field (carefully!). 30 minutes on the clock &#8211; Complete the exercises on the weinke x10, then x20, then x30. Every 3 minutes on the minute (E3MOM) run around a soccer goal and back, located appx. 75 yards away.<\/p>\n<ul>\n<li>Curls<\/li>\n<li>Goblet Reverse Lunges<\/li>\n<li>Block Swings<\/li>\n<li>WWIII<\/li>\n<li>Side-to-side merkins<\/li>\n<li>Squat Thrusters<\/li>\n<\/ul>\n<p>After the final run, return the blocks to their home and head to launch for 5 minutes of mary. IIRC, we did low flutter, gas pumps, american hammer, muttons L &amp; R, and a high plank for time.<\/p>\n<p>High energy effort by the pax this morning. Loved being out there with each of you. Looking forward to seeing more of Red Pajamas!<\/p>\n<p>Rubber Ducky wouldn&#8217;t stop talking [I could end the sentence there] about DJ Burns&#8217; footwork in the UNC-NC State game.<\/p>\n<p>Lots of great 2F opportunities on the horizon.<\/p>\n<p>Prayer requests for $5&#8217;s family<\/p>\n<p>Thanks for the keys, Ducky!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC grabbed the keys for this AM when Bootlegger announced an IL stint. It was a little windy and a little chilly but altogether quite wonderful. 2.8 mile pre-run with Greeny and Frosty, always a pleasure. Pleasantries exchanged with the pax upon their arrival &#8211; great to see Ziggy again after some time out of [&hellip;]<\/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":[145],"tags":[],"class_list":["post-23309","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Burns","date":"3.18.2024","pax":"Green Acres, Greenspan, Frostbite, Ziggy Stardust, $5 Footlong, Red Pajamas, Rubber Ducky, Zima, Frank and Beans, Wooly Bugger, Lamb Chop, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23309","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=23309"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23309\/revisions"}],"predecessor-version":[{"id":23310,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23309\/revisions\/23310"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}