{"id":3477,"date":"2017-12-06T20:21:25","date_gmt":"2017-12-07T00:21:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3477"},"modified":"2017-12-06T20:21:25","modified_gmt":"2017-12-07T00:21:25","slug":"a-reluctant-tractor-at-the-fastholes-court","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/12\/a-reluctant-tractor-at-the-fastholes-court\/","title":{"rendered":"A Reluctant Tractor at the Fastholes&#8217; Court"},"content":{"rendered":"<p><em>This BB was previously posted on Twitter on 11\/28\/17 in protest of the F3 site being in a state of inadequate usability. YHC, being a consummate rebel, refused to post an official BB on the F3 site even after receiving instructions and a specific request from our formidable site administrator. However, wanting to maintain an amicable relationship with said administrator, YHC hereby humbly acquiesces to the request and is posting a belated, but &#8220;official&#8221; BB for the workout done at #Redline on 11\/28\/17.<\/em><\/p>\n<p>15 PAX posted showed up to see what the heck a Tractor had to show a bunch of Fastholes in a running workout. Turns out it doesn&#8217;t take much to get this crowd to run in circles for 45 minutes&#8230;<\/p>\n<p><em>Mosey to track<\/em><\/p>\n<p><strong>Warm-o-rama<\/strong><br \/>\nWarmup lap around track (high knees, etc.) + 10 merkins<\/p>\n<p><strong>Powers of 2:<\/strong><\/p>\n<ul>\n<li>Sprint 100m + 10merkins + 100m recovery<\/li>\n<li>200m + 10merkins + 100m recovery<\/li>\n<li>400m&#8230;<\/li>\n<li>800m&#8230;<\/li>\n<li>1600m&#8230;<\/li>\n<li>800m&#8230;<\/li>\n<li>400m&#8230;<\/li>\n<li>200m&#8230;<\/li>\n<li>100m&#8230;<\/li>\n<\/ul>\n<p><em>(Total 5900m + 100 merkins)<\/em><\/p>\n<p><em>Mosey back to start<\/em><br \/>\n<strong>Mary<\/strong><br \/>\n&#8211; LBC x15 IC<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; NMM:<\/strong><\/p>\n<ul>\n<li>Frosty Fifty Relay coming up 1st Sat in Jan (see Wiki or TR)<\/li>\n<li>@Plunger_WS was a little off his game today as he had on non-matching socks; he still has Q at #Mayhem tomorrow <em>(that is, tomorrow of last Tue&gt;<\/em><\/li>\n<li>Everyone pushed hard today; thanks for the keys @PeacemakerWSNC<\/li>\n<\/ul>\n<p>Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This BB was previously posted on Twitter on 11\/28\/17 in protest of the F3 site being in a state of inadequate usability. YHC, being a consummate rebel, refused to post an official BB on the F3 site even after receiving instructions and a specific request from our formidable site administrator. However, wanting to maintain an [&hellip;]<\/p>\n","protected":false},"author":58,"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-3477","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Fingers","date":"11\/28\/17","pax":"Walter White, Plunger, Manscape (WD), Peacemaker, Mr Hand, Van Pelt, Winklevoss, Tuco, Lasorda, Toto, Wiki, Rust Bucket, Palin (WB), Light Brigade, Fingers"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3477","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3477"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3477\/revisions"}],"predecessor-version":[{"id":3478,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3477\/revisions\/3478"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}