{"id":23530,"date":"2024-05-08T11:19:04","date_gmt":"2024-05-08T15:19:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23530"},"modified":"2024-05-08T11:19:04","modified_gmt":"2024-05-08T15:19:04","slug":"increasing-distances-at-bnw","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/increasing-distances-at-bnw\/","title":{"rendered":"Increasing Distances at BnW"},"content":{"rendered":"<p>Atrophy reached out to YHC over the weekend to take this week&#8217;s Q, which I gladly accepted. It&#8217;s always an honor to lead the premier Wednesday workout in the dash that focuses on lifting weights and running sprints. So that&#8217;s why I designed a workout to do just that.<\/p>\n<p>WoR: SSH, Whirlies, Abe Vs, ISTs, Arm swirlies f &amp; b, Michael Phelps.<\/p>\n<p>The Thang: A weinke with 7 exercises and then 7 cones places along Greenbrier Farms Rd, spaced ~20 yds apart. Complete exercise one, run to the first cone and back, do 1 &amp; 2, run to the 2nd cone, etc. all the way down the weinke. If finished before time is called, start to come back down the ladder\/hill\/mountain.<\/p>\n<ul>\n<li>5 Squat thrusters<\/li>\n<li>10 KB swings<\/li>\n<li>15 Lunges DC<\/li>\n<li>20 Skull crushers<\/li>\n<li>25 Low flutters<\/li>\n<li>30 Curls<\/li>\n<li>35 American hammers<\/li>\n<\/ul>\n<p>Lemming set the pace and was out front with Singing Cowboy all morning. YHC got a wonderful 2.25mi EC run in with TO, we were both running a bit late this AM. The ruckers rucked (I believe it was TSC, Bam, Bluto, and Closer), and $5 got some EC work in as well. YHC left my speaker at home, so TO gets the Q assist. Lots of praise for the musical selection. Humidity was present &#8211; nary a dry spot on any tshirts to be found post-CoT.<\/p>\n<p>Announcements: Lunch Bunch on Friday @ Bailey Park. Check slack for details, Woodpecker on Q. Wild Thing (TSC&#8217;s 2.0) is running a marathon a day for the month of May to raise $ for a local homeless shelter in his hometown of Greenville, America.<\/p>\n<p>Prayer Requests: $5 came close to totalling his car via deer collision this AM, unfortunately a gentleman coming the other direction on Shattalon did. The man seemed ok, but his car was not. Turnover&#8217;s family friends the Warrens are going through chemo treatments. BAM&#8217;s coworker Jerry just had quadruple bypass surgery. Trancript&#8217;s M is still struggling health-wise. YHC lifted these and other requests up to the Sky Q along with thanks and praise for our #proximity.<\/p>\n<p>Thanks for the keys, Atrophy! Hope to #SYITG soon, brother.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Atrophy reached out to YHC over the weekend to take this week&#8217;s Q, which I gladly accepted. It&#8217;s always an honor to lead the premier Wednesday workout in the dash that focuses on lifting weights and running sprints. So that&#8217;s why I designed a workout to do just that. WoR: SSH, Whirlies, Abe Vs, ISTs, [&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":[81],"tags":[],"class_list":["post-23530","post","type-post","status-publish","format-standard","hentry","category-bells-whistles"],"acf":{"q":"Burns","date":"5.8.24","pax":"Singing Cowboy, Bam, $5 Footlong, Closer, Interference, Bluto, Woodpecker, Turnover, Manscape, Airbag, Lemming, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23530","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=23530"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23530\/revisions"}],"predecessor-version":[{"id":23531,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23530\/revisions\/23531"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}