{"id":3530,"date":"2018-01-29T13:32:22","date_gmt":"2018-01-29T17:32:22","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3530"},"modified":"2018-01-29T14:37:45","modified_gmt":"2018-01-29T18:37:45","slug":"the-29th","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/01\/the-29th\/","title":{"rendered":"The 29th"},"content":{"rendered":"<p>When YHC arrived at Leinbach Park this morning, I found just one other vehicle in the parking lot . . . which I did not recognize.\u00a0 Thinking that YHC might be posting solo, I started formulating a plan B #Breaking2X interval run.\u00a0 However, it turned out that Splash had driven to The Outhouse in yet another vehicle from his auto fleet and YHC avoided the sadclown.\u00a0 Two pax would do the job.\u00a0 After warning Splash that the day&#8217;s work would involve 29 of lots of things, off we went.<\/p>\n<p><strong>Warm-o-rama<\/strong><\/p>\n<ul>\n<li>SSHs<\/li>\n<li>ISTs<\/li>\n<li>Arm swirly things, F\/B<\/li>\n<li>Dips<\/li>\n<li>Mountain climbers<\/li>\n<li>Merkins<\/li>\n<\/ul>\n<p>Mosey to TJMS staff parking lot for . . .<\/p>\n<p><strong>Tha Thang<\/strong><\/p>\n<p>One pax ran to the far end of the parking lot and back while the other pax performed the stated exercises.\u00a0 Flapjack after return until 29 reps completed by each pax.\u00a0 Exercises consisted of<\/p>\n<ul>\n<li>Burpees (is it a &#8220;crowdpleaser&#8221; if you don&#8217;t really have a crowd?)<\/li>\n<li>SSHs<\/li>\n<li>Merkins<\/li>\n<li>Mountain climbers DC<\/li>\n<li>WWIIs<\/li>\n<li>Squats<\/li>\n<\/ul>\n<p>We then moseyed to the adjacent shelter for some bench work consisting of a strange number of reps that happened to total 29 reps for each set.<\/p>\n<ul>\n<li>11 dips<\/li>\n<li>11 dirkins<\/li>\n<li>7 alternating step ups<\/li>\n<\/ul>\n<p>Repeato 2x<\/p>\n<p>We stopped at the rock pile on our way back towards Leinbach.\u00a0 Upon selecting a mediumish rock, the pax enjoyed, in cadence,<\/p>\n<ul>\n<li>Curls x29<\/li>\n<li>Overhead press x15<\/li>\n<li>Bent over rows x15<\/li>\n<li>Overhead press x14<\/li>\n<li>Bent over rows x14<\/li>\n<li>Skull crushers x15<\/li>\n<li>Curls x15 (because what girls don&#8217;t enjoy more curls?)<\/li>\n<li>Skull crushers x14<\/li>\n<li>Curls x14<\/li>\n<\/ul>\n<p>We continued our mosey and ended up at the tennis courts.\u00a0 We ran 2 lengths of the three courts and did 9 merkins, then repeatoed the run with CDDs, wide merkins, diamond merkins.<\/p>\n<p>That was enough of that, so we made our way to the nice, dry pavilion for<\/p>\n<p><strong>Mary<\/strong><\/p>\n<p>All in cadence . . .<\/p>\n<ul>\n<li>Penguin crunches x15<\/li>\n<li>LBCs x15<\/li>\n<li>Heels to Heaven (Splash&#8217;s favorite evidently) x15<\/li>\n<li>Mutton crunches, R\/L, x15<\/li>\n<li>Penguin crunches x14<\/li>\n<li>LBCs x14<\/li>\n<li>Heels to Heaven (still Splash&#8217;s favorite) x14<\/li>\n<li>Mutton crunches, R\/L, x14<\/li>\n<\/ul>\n<p><strong>FIN!<\/strong><\/p>\n<p><strong>COT<\/strong><\/p>\n<p>YHC took us out.<\/p>\n<p><strong>Announcements<\/strong><\/p>\n<p>Splash has the Q at Purgatory this Saturday and Ripple has his VQ there the week after.\u00a0 Splash hopes that Ripple does no harm to the Pax.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>With a whopping two at The Outhouse, YHC was fairly convinced that F3WinstonSalem&#8217;s transmogrification into a running club was finally complete.\u00a0 But then saw that RnG also only had two.\u00a0 Should&#8217;ve had a convergence with Closer.<\/li>\n<li>Splash is a good sport.\u00a0 He could&#8217;ve just hidden in his car and I would&#8217;ve been none the wiser.<\/li>\n<li>YHC is rusty on writing a BB, so we&#8217;ll just stop here.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Tuco has the Outhouse keys next week, so let&#8217;s aim for three pax!<\/p>\n<p>SYITG,<\/p>\n<p>Red Eye<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When YHC arrived at Leinbach Park this morning, I found just one other vehicle in the parking lot . . . which I did not recognize.\u00a0 Thinking that YHC might be posting solo, I started formulating a plan B #Breaking2X interval run.\u00a0 However, it turned out that Splash had driven to The Outhouse in yet [&hellip;]<\/p>\n","protected":false},"author":87,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[76],"tags":[],"class_list":["post-3530","post","type-post","status-publish","format-standard","hentry","category-the-outhouse"],"acf":{"q":"Red Eye","date":"01\/29\/2018","pax":"Splash, Red Eye"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3530","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\/87"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3530"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3530\/revisions"}],"predecessor-version":[{"id":3543,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3530\/revisions\/3543"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}