{"id":2721,"date":"2017-09-27T11:52:30","date_gmt":"2017-09-27T15:52:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2721"},"modified":"2017-09-27T11:52:30","modified_gmt":"2017-09-27T15:52:30","slug":"redline-hill-work-no-track","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/redline-hill-work-no-track\/","title":{"rendered":"Redline &#8211; hill work, no track"},"content":{"rendered":"<p>9 PAX enjoyed a track-free run around Runnymede and The Vig\u2019s house. Or was this\u00a0RunNGun?<\/p>\n<p>WARMORAMA:<\/p>\n<ul>\n<li>Run to Runnymede<\/li>\n<li>Relay up Runnymede (to the very top) in line of 10<\/li>\n<li>Relay down Runnymede (to the bottom) in two groups<\/li>\n<\/ul>\n<p>THE THANG:<\/p>\n<ul>\n<li>Three loops \u2013 from the bottom of Runnymede, run to Springdale, cross over, and back down. Up the hill at 60% first lap, 75% second lap, 90% third lap. Merkins or planks between loops to wait for \u201cthe 6\u201d<\/li>\n<li>Run to The Vig\u2019s house. Run up Pilot View to Jersey, over to The Intimidator, and back to parking lot<\/li>\n<\/ul>\n<p>COT<\/p>\n<ul>\n<li>Announcements \/ Prayer Requests: Lunch Bunch this Friday at Bibbs, Mega on 10\/28, AdmoreRAH on 10\/22, Sam and Eggs breakfast on Thursday.<\/li>\n<\/ul>\n<ul>\n<li>BOM: pray for Mockingbird\u2019s knee, pray for TR\u2019s buddy Josh, pray for PAX who are hurt, pray for Touch Me Not\u2019s grandmother. Q took us out with prayer.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>9 PAX enjoyed a track-free run around Runnymede and The Vig\u2019s house. Or was this\u00a0RunNGun? WARMORAMA: Run to Runnymede Relay up Runnymede (to the very top) in line of 10 Relay down Runnymede (to the bottom) in two groups THE THANG: Three loops \u2013 from the bottom of Runnymede, run to Springdale, cross over, and [&hellip;]<\/p>\n","protected":false},"author":194,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2721","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"'Bout Time","date":"9\/26\/2017","pax":"Plunger, Sac, Total Recall, Manscape, Chomper, Mr. Hand, Whirly, BAM, \u2018Bout Time"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2721","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\/194"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2721"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2721\/revisions"}],"predecessor-version":[{"id":2723,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2721\/revisions\/2723"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2721"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2721"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2721"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}