{"id":26291,"date":"2026-01-12T08:28:46","date_gmt":"2026-01-12T12:28:46","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26291"},"modified":"2026-01-12T08:28:46","modified_gmt":"2026-01-12T12:28:46","slug":"when-the-nan-q-no-shows","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/01\/when-the-nan-q-no-shows\/","title":{"rendered":"When the Nan-Q no shows&#8230;"},"content":{"rendered":"<p>No EC run&#8230;too cold to go solo there.<\/p>\n<p>YHC, Green Acres, and Transcript got the WoR going in hope that the scheduled Q was on the way, but after no messages from Frosty, YHC took the reins for the morning<\/p>\n<p>WoR &#8211; SSH x20, IW x20, Whirlies x20, Michael Phelps x10, Run a lap. Then Spicoli showed up &amp; Transcript fired up his tunes to keep spirits high<\/p>\n<p>The thang pt 1 &#8211; tennis courts.<\/p>\n<p>Three stations and a runner. The runner is our timer to rotate stations. We did 5 rounds of<\/p>\n<ul>\n<li>Run a lap around the tennis courts<\/li>\n<li>Battle rope<\/li>\n<li>Slam ball<\/li>\n<li>Jump rope<\/li>\n<\/ul>\n<p>The thang pt 2 &#8211; shelter<\/p>\n<p>We did three rounds of<\/p>\n<ul>\n<li>5 burpees<\/li>\n<li>10 squatty potties<\/li>\n<li>15 irkins<\/li>\n<li>20 dips<\/li>\n<li>Run a lap of the parking lot<\/li>\n<\/ul>\n<p>Mary by committee<\/p>\n<p>Fin<\/p>\n<p>NMM &#8211; cold. good company. hard work<\/p>\n<p>Announcements &#8211; Spicoli has Launchpad Q next week. Samaritan Ministries next week, too. GreeNest Saturday.<\/p>\n<p>Prayers &#8211; $5 and family, Transcript&#8217;s M, aging family members. YHC took us out<\/p>\n<p>Frostbite, the keys are yours again when you want em!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No EC run&#8230;too cold to go solo there. YHC, Green Acres, and Transcript got the WoR going in hope that the scheduled Q was on the way, but after no messages from Frosty, YHC took the reins for the morning WoR &#8211; SSH x20, IW x20, Whirlies x20, Michael Phelps x10, Run a lap. Then [&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":[178],"tags":[],"class_list":["post-26291","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"","date":"1.12.26","pax":"Green Acres, Transcript, Spicoli, Burns"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26291","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=26291"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26291\/revisions"}],"predecessor-version":[{"id":26292,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26291\/revisions\/26292"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}