{"id":24187,"date":"2024-10-24T10:24:02","date_gmt":"2024-10-24T14:24:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24187"},"modified":"2024-10-24T10:24:51","modified_gmt":"2024-10-24T14:24:51","slug":"fours","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/10\/fours\/","title":{"rendered":"Fours"},"content":{"rendered":"<p>Eight pax returned to a good WIB AO that has not been used in a minute.<\/p>\n<p><strong><u>Pax:<\/u><\/strong> \u00a0Root Canal, Rollback, Pollster, Bevo, Huckleberry, Lamb Chop, Tar Heel (EC), Greenspan<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Abes, Whirlies, Up\/Down Dawgs, Cherry Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<p>Four stations around the parking lot, clustered on the Robinhood side in order to allow for a good stretch of running near the storefronts.<\/p>\n<p>Station 1:\u00a0 Divebombers<\/p>\n<p>Station 2:\u00a0 Heels to Heaven with a double twist at the top<\/p>\n<p>Station 3:\u00a0 Lt. Dans from one island to the next (approximately 16 feet)<\/p>\n<p>Station 4:\u00a0 Broad Jumps from one island to the next (approximately 24 feet)<\/p>\n<p>First round required 4 reps at stations 1 &amp; 2 (stations 3 &amp;4 remained the same throughout).\u00a0 Double your rep count until you reach 16 reps, then halve your rep count back down to 4.\u00a0 Repeato until time.<\/p>\n<p>The End.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback has birthday (37<sup>th<\/sup>!) Q at Flatline on Tuesday.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Pollster\u2019s wife is still awaiting delivery. Pollster\u2019s go back is packed.<\/li>\n<li>Praise for LC\u2019s wife\u2019s pregnancy. Pray for continued growth and health.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Tar Heel has long legs\u2026like, really long legs. He only had to do three Lt. Dan\u2019s and two broad jumps to make the island-to-island trips.\u00a0 He also got in an EC run.<\/li>\n<li>Lamb Chop was disappointed by the absence of Mike Tysons.<\/li>\n<li>Bevo\u2019s heartrate only got up to 170 bpm, 30 bpm below expectations, so I\u2019m not sure the workout was sufficient.<\/li>\n<li>Root Canal uttered some rubbish about being past his prime at the launch and then proceeded to lead the pack throughout the workout.<\/li>\n<li>Rollback is training for an Iron Man; WIB was too easy for him.<\/li>\n<li>Pollster was advised to only think about and prepare for himself as his wife awaits the birth of their baby.<\/li>\n<li>Huck decided that the double-twist on H2H were stupid and just did 32 single-twist H2H. YHC agrees that they are stupid (and hard) and would like the record to show that this was an adaptation of a Zima invention (hope you enjoyed walking!).<\/li>\n<li>Pax had to be alert in the parking lot as we apparently were exercising in the Teeter\u2019s employees\u2019 preferred parking places.<\/li>\n<li>Fittingly, there were 8 of us, the one multiple of 4 below 24 that we didn&#8217;t hit elsewhere in the workout.<\/li>\n<\/ul>\n<p>It was an honor, as always to lead, Root Canal.\u00a0 I promise I brushed my teeth when I got home.\u00a0 Keys are in front of La Carreta.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eight pax returned to a good WIB AO that has not been used in a minute. Pax: \u00a0Root Canal, Rollback, Pollster, Bevo, Huckleberry, Lamb Chop, Tar Heel (EC), Greenspan Warmarama: SSHs, Abes, Whirlies, Up\/Down Dawgs, Cherry Pies The Thang: Four stations around the parking lot, clustered on the Robinhood side in order to allow for [&hellip;]<\/p>\n","protected":false},"author":472,"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-24187","post","type-post","status-publish","format-standard","hentry","category-wib"],"acf":{"q":"","date":"10\/24\/24","pax":"Root Canal, Rollback, Pollster, Bevo, Huckleberry, Lamb Chop, Tar Heel, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24187","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24187"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24187\/revisions"}],"predecessor-version":[{"id":24188,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24187\/revisions\/24188"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}