{"id":3459,"date":"2017-12-04T23:39:07","date_gmt":"2017-12-05T03:39:07","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3459"},"modified":"2017-12-04T23:39:54","modified_gmt":"2017-12-05T03:39:54","slug":"rng","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/12\/rng\/","title":{"rendered":"RnG"},"content":{"rendered":"<blockquote>\n<p style=\"text-align: left\">Picking up the Substi-Q for Cherry Pie seemed the right thing to do.\u00a0 Knowing I couldn&#8217;t fill his shoes, we opted for a +\/- 3 mile run.\u00a0 When I awoke at 505, knowing I was supposed to meet fellow PAX for the run in option, I scrambled to get dressed and drive in.\u00a0 Everyone was off and rolling.\u00a0 Good conversation from Juicebox, Glazer, Lysol, Wiki and Bueller?.\u00a0 I had nothing to offer trying to keep up their pace, I was to hypoxic to speak or think clearly.\u00a0 First Lysol and Bueller? Pull away.\u00a0 Then Wiki, fresh off a sub 2 hour 1\/2 marathon,\u00a0 turned it on and was pulling away.\u00a0 I closed the gap to JB and Glazer three times.\u00a0 Burlap, Tinker Toy and Mutton rolled in right on our heels.\u00a0 Oh yea, forgot about Vig, Snappy, and Cobra.\u00a0 They were gone in first 1\/4 mile so they were literally out of sight and mind(temporarily).\u00a0 All back in to knock out Tabata.\u00a0 Thanks to burlap for the timer and quality music.\u00a0 We did LBC, Squats, Merkins, Lunges,Juanitas, mountain climbers, American hammer and overhead claps for out four rounds of tabata.<\/p>\n<\/blockquote>\n<p>ANNOUNCEMENTS<\/p>\n<p>Vig has dawg pound<\/p>\n<p>Cobra has Gas<\/p>\n<p>Burlap has free spotify<\/p>\n<p>Lysol in town for the week<\/p>\n<p>PRAYERS<\/p>\n<p>Setzer family<\/p>\n<p>Multiple unspoken<\/p>\n<p>Cherry Pie to feel better<\/p>\n<p>&nbsp;<\/p>\n<p>YHC closed us out.\u00a0 Enjoyed everyone this a.m.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Picking up the Substi-Q for Cherry Pie seemed the right thing to do.\u00a0 Knowing I couldn&#8217;t fill his shoes, we opted for a +\/- 3 mile run.\u00a0 When I awoke at 505, knowing I was supposed to meet fellow PAX for the run in option, I scrambled to get dressed and drive in.\u00a0 Everyone was [&hellip;]<\/p>\n","protected":false},"author":30,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,1],"tags":[],"class_list":["post-3459","post","type-post","status-publish","format-standard","hentry","category-run-gun","category-uncategorized"],"acf":{"q":"Cheerio","date":"12\/04\/2017","pax":"Juicebox, Glaser, Vig, Tinker Toy(jacksonville), Hedwig,  Burlap, Mutton, Wiki, Lysol, Bueller?, Cobra, Snappy "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3459","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\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3459"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3459\/revisions"}],"predecessor-version":[{"id":3461,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3459\/revisions\/3461"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}