{"id":2816,"date":"2017-10-03T09:12:42","date_gmt":"2017-10-03T13:12:42","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2816"},"modified":"2017-10-03T09:12:42","modified_gmt":"2017-10-03T13:12:42","slug":"cool-morning-wclear-skies","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/cool-morning-wclear-skies\/","title":{"rendered":"Cool Morning w\/Clear Skies"},"content":{"rendered":"<p>12 Dash-Pax dashed around the Hanes Park track this morning doing their best to get their heart-rate up to the Redline.<\/p>\n<p>Here is the THANG:<\/p>\n<p><span style=\"text-decoration: underline\"><strong>1 Lap<\/strong><\/span><br \/>\nMosey &gt; High Knees &gt; Mosey &gt; Butt kickers &gt; Mosey &gt; Karaoke &gt; Mosey<\/p>\n<p><strong><span style=\"text-decoration: underline\">1 Mile<\/span><br \/>\n<\/strong>4 laps at 5K Pace<strong>\u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline\"><strong>Tennis HQ<\/strong><\/span><br \/>\n25 Calf Raises OYO<br \/>\n10 One Leg Squats (each leg) OYO<br \/>\n10 Single Leg Calf Raises OYO<\/p>\n<p><span style=\"text-decoration: underline\"><strong>Mosey for 100<\/strong><\/span><\/p>\n<p><strong><span style=\"text-decoration: underline\">Speed Work<\/span><br \/>\n<\/strong>2 x 400 (100m walk between each one)<br \/>\n3 x 300 (100m walk between each one)<br \/>\n4 x 200 (100m walk between each one)<br \/>\n5 x 100 (only had time for one 1 x 100)<\/p>\n<p><span style=\"text-decoration: underline\"><strong>NMM<\/strong><\/span><\/p>\n<ul>\n<li>Welcome Dark Roast (aka David Guevara), missionary to Honduras, eh&#8217;d by Homebody. DR (not DQ) is establishing a coffee farm in Honduras to help the locals in Honduras be self-sustaining. F3 construction trip in the future?<\/li>\n<li>Great to see Fingers at Redline this morning&#8212;his sights are on the Mistletoe 1\/2 Marathon. Any other Pax participating?<\/li>\n<li>There seemed to be very little MC this morning, unless YHC was breathing to hard to hear it.<\/li>\n<li>Everybody seemed to be getting after hard this morning.<\/li>\n<li>Sac, Balco, Pancho, and Homebody pulled the Pax from the front this morning #killingit<\/li>\n<li>The rest of us kept the lead pack within sight, with the Pax pretty much staying together<\/li>\n<li>Balco did let everyone know that his 400 speed is also his 300, 200, and 100 speed.<\/li>\n<li>Mr. Hand had his gloves out today<\/li>\n<li>Whirly didn&#8217;t get hurt today #dudenevergetshurt<\/li>\n<li>Thanks for the keys Peacemaker!<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline\"><strong>COT<\/strong><\/span><\/p>\n<p>YHC praised the Lord for the opportunity to enjoy the clear sky, gorgeous stars, great temperature, and the insects sounds. YHC also prayed for those devastated by the hurricanes and the tragedy in Las Vegas. What a privilege to join with others to reflect Christ in the city. Praying we make a difference.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>12 Dash-Pax dashed around the Hanes Park track this morning doing their best to get their heart-rate up to the Redline. Here is the THANG: 1 Lap Mosey &gt; High Knees &gt; Mosey &gt; Butt kickers &gt; Mosey &gt; Karaoke &gt; Mosey 1 Mile 4 laps at 5K Pace\u00a0 Tennis HQ 25 Calf Raises OYO [&hellip;]<\/p>\n","protected":false},"author":175,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-2816","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Chomper","date":"10\/3\/2017","pax":"Tuco, Mr. Hand, Fingers, Pancho, Manscape, Peacemaker, Sac, Balco, Whirly, Dark Roast (aka David Guevara), Homebody, Chomper"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2816","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\/175"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2816"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2816\/revisions"}],"predecessor-version":[{"id":2820,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2816\/revisions\/2820"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2816"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2816"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2816"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}