{"id":27214,"date":"2026-08-03T12:24:55","date_gmt":"2026-08-03T16:24:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27214"},"modified":"2026-08-03T12:24:55","modified_gmt":"2026-08-03T16:24:55","slug":"a-two-hills-problem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/08\/a-two-hills-problem\/","title":{"rendered":"A Two Hills Problem"},"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\/6756344328\/<\/p>\n<p><strong>The Gun<\/strong>:\u00a0 20 seconds on, 10 seconds off:<\/p>\n<ul>\n<li>Merkins, Squats, Hillbillies, Dive Bombers, Side Squats, Glute Bridges\n<ul>\n<li>Repeato<\/li>\n<\/ul>\n<\/li>\n<li>Diamond Merkins, Lunges, WW2s, Carolina Dry Docks, Monkey Humpers, Heels to Heaven\n<ul>\n<li>Repeato<\/li>\n<\/ul>\n<\/li>\n<li>Calisthenics until time<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Q School is Saturday, 0900, at Hanes Park. Guys from Cornerstone \/ Samaritan Ministries will be there.\u00a0 Breakfast, \u201csupposedly\u201d, will be served afterwards.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>None spoken.<\/li>\n<\/ul>\n<p>YHC prayed us out, thanking the Sky Q for hills and flats in running and life.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Juice Box, Woodpecker, and Closer hung together and were nonplussed by the route. YHC fully expected to be told not to come back after the nonsense of including Pilot View on a Monday run.\u00a0 Instead, the site-Q just left mid-session of the Gun.<\/li>\n<li>On the way in, YHC noticed a good breeze. That disappeared once we got going.<\/li>\n<li>Burlap was impressed(?) that YHC managed to turn the running of Pilot View into a spiritual metaphor during COT.<\/li>\n<li>No one thought to mention that the Hawthorne hill up past Reynolds High is terrible too. Glass half-full.<\/li>\n<li>Tax Break brought his dad, Leonidas, whom YHC got to meet for the first time. Like son, like father.\u00a0 The two made mincemeat of the route.<\/li>\n<li>Huckleberry showed up and ran intervals on the track until the gun portion. He was the smart one today.<\/li>\n<li>As always, Boo Boo was his jovial self, grinning and yapping on his way up PV with Glazer, Mutton, and the aforementioned Burlap.\n<ul>\n<li>Mutton kept YHC in check during the gun portion, reminding the Q of the order of exercises that had been called.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Closer, thanks for the keys, but sorry to say that they are midway up PV.\u00a0 I advise driving to retrieve them, which is really the only decent way to travel that street.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama:\u00a0 Stretch on your own. The Run:\u00a0 https:\/\/www.mapmyrun.com\/routes\/view\/6756344328\/ The Gun:\u00a0 20 seconds on, 10 seconds off: Merkins, Squats, Hillbillies, Dive Bombers, Side Squats, Glute Bridges Repeato Diamond Merkins, Lunges, WW2s, Carolina Dry Docks, Monkey Humpers, Heels to Heaven Repeato Calisthenics until time Announcements: Q School is Saturday, 0900, at Hanes Park. Guys from Cornerstone \/ [&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-27214","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"","date":"8.3.26","pax":"Woodpecker, Juice Box, Glazer, Burlap, Mutton, Closer, Tax Break, Leonidas, Huckleberry, BooBoo, Greenspan "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27214","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=27214"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27214\/revisions"}],"predecessor-version":[{"id":27215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27214\/revisions\/27215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}