{"id":25459,"date":"2025-07-21T09:43:48","date_gmt":"2025-07-21T13:43:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25459"},"modified":"2025-07-21T10:12:32","modified_gmt":"2025-07-21T14:12:32","slug":"twos-a-party","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/07\/twos-a-party\/","title":{"rendered":"Two&#8217;s A Party"},"content":{"rendered":"<p><strong>Warmarama<\/strong>:\u00a0 Stretch on your own.<\/p>\n<p><strong>The Run<\/strong>:\u00a0 https:\/\/www.mapmyrun.com\/routes\/view\/6148264747<\/p>\n<p><strong>The Gun<\/strong>:\u00a0 20 seconds on, 10 seconds off:<\/p>\n<ul>\n<li>Pull-Ups<\/li>\n<li>Squats<\/li>\n<li>Merkins<\/li>\n<li>Toe Touches<\/li>\n<li>Dips<\/li>\n<li>Low Flutter + LBCs<\/li>\n<li>Alt-Lunges<\/li>\n<li>Hillbillies<\/li>\n<\/ul>\n<p>Repeato until time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>YHC has Qs at Redline (tomorrow) and Mayhem (Wednesday).<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Lamb Chop\u2019s M as they near the arrival of their baby.<\/li>\n<li>Van Gogh\u2019s M\u2019s mother and family.<\/li>\n<li>Schlitz\u2019s friend with a brain tumor.<\/li>\n<li>Schlitz and his M in seeking to expand their family.<\/li>\n<\/ul>\n<p>YHC prayed us out, lifting up the above items and giving thanks for Schlitz\u2019s friendship.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Schlitz called for the EC run. We ran the route in reverse, which was \u201cfine\u201d.\u00a0 As everyone has either thought or said in the past month, we were so soaked that we might just as easily have stepped out of a hot bath or sauna.<\/li>\n<li>Topics included how fitting it is that Zima is partnered with Rachel Ray for the Ragnar Black Loop. Maybe he\u2019ll get a taste of his own medicine for how the rest of us feel when exercising with him.\u00a0 Also discussed was how unfair it seemed that VG and Huck are not training &#8220;at all&#8221; and will still be faster than us.<\/li>\n<li>We returned to launch with a minute to spare. Seeing no one else, we took off in the opposite direction.\u00a0 Almost immediately, we encountered two unlit men running with their dogs.\u00a0 We exchanged hesitant greetings.\u00a0 Schlitz asked, \u201cDid you know those guys?\u201d\u00a0 YHC:\u00a0 \u201cI used to; that was Snooki and Razzie.\u201d\u00a0 Miss those guys.<\/li>\n<li>Running the route in the called direction seemed more pleasant <em>except<\/em> for running up Cherokee. Schlitz, like with Summit two weeks ago, crushed Cherokee and kept on moseying down Bolton.<\/li>\n<li>We met a new friend during AARP from the PRC, Chen Qui. YHC exchanged pleasantries with him in Mandarin.\u00a0 Schlitz later said, \u201cWhat language was that?\u00a0 I thought I was so overheated that I heard gibberish coming out of your mouth.\u201d<\/li>\n<\/ul>\n<p>I would say it was a great morning to run, but it wasn\u2019t, a sentiment seemingly shared by the RnG regulars..\u00a0 It was, however, a great time with Schlitz.<\/p>\n<p>Closer, keys are on Cherokee.\u00a0 Schlitz said to leave them there for you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama:\u00a0 Stretch on your own. The Run:\u00a0 https:\/\/www.mapmyrun.com\/routes\/view\/6148264747 The Gun:\u00a0 20 seconds on, 10 seconds off: Pull-Ups Squats Merkins Toe Touches Dips Low Flutter + LBCs Alt-Lunges Hillbillies Repeato until time. Announcements: YHC has Qs at Redline (tomorrow) and Mayhem (Wednesday). Prayer Requests: Lamb Chop\u2019s M as they near the arrival of their baby. Van [&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":[73],"tags":[],"class_list":["post-25459","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"","date":"7.21.25","pax":"Schlitz (EC), Greenspan (EC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25459","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=25459"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25459\/revisions"}],"predecessor-version":[{"id":25461,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25459\/revisions\/25461"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}