{"id":3316,"date":"2017-11-13T13:17:37","date_gmt":"2017-11-13T17:17:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3316"},"modified":"2017-11-13T13:17:37","modified_gmt":"2017-11-13T17:17:37","slug":"run-n-gun-11-13-17","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/11\/run-n-gun-11-13-17\/","title":{"rendered":"Run N Gun 11-13-17"},"content":{"rendered":"<p><strong>The thang<\/strong><\/p>\n<ul>\n<li>7 PAX Took a jaunt through Town and Country (aka JuiceBox and CapriSon\u2019s hood) that went like this:<\/li>\n<\/ul>\n<p>Speas launch<\/p>\n<p>Right onto Polo<\/p>\n<p>Left on Ransom<\/p>\n<p>Right on Loch<\/p>\n<p>Right on Briarcliff<\/p>\n<p>Right on Reynolda<\/p>\n<p>Right on Fairlawn<\/p>\n<p>Left on Ransom<\/p>\n<p>Right on Polo<\/p>\n<p>Home to Speas<\/p>\n<ul>\n<li>A few rounds of Tabata commenced (20 on 10 off as Dr. Tabata would have it)<\/li>\n<\/ul>\n<p>Dips and WWII sit ups (4 reps of each for all)<\/p>\n<p>Overhead claps and Squats<\/p>\n<p>Irkins and Russian Twist<\/p>\n<p>Low flutter to finish out<\/p>\n<p><strong>Moleskin<\/strong><\/p>\n<p>The roads were rain soaked and the temps chilly as we ventured out.\u00a0 Mutton and I took off first and managed to hold back the pack until they figured out the route\u2026 at which time The Vig and Drano pulled away.\u00a0 Everyone kept an impressive pace despite a few good rolling hills on Loch and Fairlawn. \u00a0Wiki and \u2018Bout Time provided incentive for Glazer who in turn pulled me along.\u00a0 At times, I thought I could pass him but then remembered he had the advantage of a 3 plus mile run-in warm up while I was on cold legs.\u00a0 Did not want to pull anything\u2026 That\u2019s my story, sticking to it.\u00a0 Wiki may have been inspired by intestinal movements that required him to depart pre-Tabata\u2026regardless, it was a speedy morning.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Announcements and prayer requests<\/strong><\/p>\n<ul>\n<li>Prayers for the Dr. Pollard and Dr. Anderson families at the loss of their husbands and fathers.<\/li>\n<li>Prayers for Darryl Head and his father, his father is close to death.<\/li>\n<li>\u2018Bout time noted he had a good article on prayer and would send it out.<\/li>\n<li>[I will frequently use an old back blast as a template. The one that I pulled up had several prayer requests from 9-26-17.\u00a0 One for Caroline Woo (Boo-boo\u2019s sister) who has since passed and one for LeFreak and M who had just had a miscarriage.\u00a0 I led worship at Hope this week and got to look out on the LeFreak and his M holding their precious baby born in the last few months.\u00a0 Life and death in the balance brothers!\u00a0 Grateful for the fellowship we share.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The thang 7 PAX Took a jaunt through Town and Country (aka JuiceBox and CapriSon\u2019s hood) that went like this: Speas launch Right onto Polo Left on Ransom Right on Loch Right on Briarcliff Right on Reynolda Right on Fairlawn Left on Ransom Right on Polo Home to Speas A few rounds of Tabata commenced [&hellip;]<\/p>\n","protected":false},"author":139,"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-3316","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"JuiceBox","date":"11-13-17","pax":"Wiki, \u2018Bout Time, The Vig, Mutton, Glazer, Drano"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3316","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3316"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3316\/revisions"}],"predecessor-version":[{"id":3317,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3316\/revisions\/3317"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}