The Pax<\/p>\n
Hedwig (WB), Bueller?, Closer, Sleeper, Poncho, Interference, Winkelvoss, Bluto, Lemming, Mongoose, Balco, Juice Box, Patch, Zuckerberg, Toe Tag (WD)<\/p>\n
<\/p>\n
It was a glorious crisp morning as 15 Pax made their way to the ever convenient AO at Greenbrier Farm.<\/p>\n
The crowd assembled and took off on the route at 0530<\/p>\n
Turn by Turn<\/p>\n
R on Greenbrier Farm Rd<\/p>\n
L on Sandalwood<\/p>\n
L on Erie<\/p>\n
L on Old Pfafftown<\/p>\n
R on Rosebriar<\/p>\n
L on Greenbrier Farm<\/p>\n
L on Old Pfafftown<\/p>\n
Stay Straight at top of hill on Rosedown Ct<\/p>\n
R on Wing Haven Ct<\/p>\n
L on Rosedown Ct<\/p>\n
Stay Straight back down hill on Old Pfafftown<\/p>\n
end at parking lot for tabata<\/p>\n
Tabata the classic version of 20 seconds on and 10 seconds off for 8 rounds of an exercise<\/p>\n
Merkins<\/p>\n
Low Flutter<\/p>\n
Squats<\/p>\n
Done<\/p>\n
COT: \u00a0YHC took us out giving thanks for the opportunity and ability to be out with everyone and asked for help being the change that we want to see in the world.<\/p>\n
NMM:<\/p>\n
The location was very popular with the PAX this morning and was Run In Run Out for Winkelvoss Interference and Poncho while YHC did the Walk In Walk Out<\/p>\n
YHC made the first minute of the 5K a personal speed trap and was able to see the #Fasties for about 45 seconds then saw them again on their way down Old Pfafftown while YHC was crawling up \u00a0#progress<\/p>\n
Big fail on the tabata timer this am. YHC had downloaded a new timer that refused to work<\/p>\n
The speaker was not very loud this am as well and at least this kept the Pax from complaining about the music selections<\/p>\n
The idea of classic tabata is much better in theory than in practice \u00a08 sets of Merkinks, Low Flutters and Squats are no joke<\/p>\n
Sour Mash was missed this am after he has HCed for #SpeedTrap. \u00a0There was no #Speedtrap today since they are tapering for their Time Laps trail race<\/p>\n
YHC elected not to have pull ups since we had such a large crowd and not everyone had gloves, hope that the Pax weren’t too disappointed<\/p>\n
Several of the Pax are heading to The Whitewater Center for Time Laps this weekend. \u00a0Good luck to them on the trails<\/p>\n
Mongoose talked about his friends Kelvin, Celsius and Farenheit and how he did well in Chemistry.<\/p>\n
Ramses was not there since there was activity other than running on the agenda<\/p>\n
It was great to have such a large turnout this am and Strong work by all today<\/p>\n
Thanks to the men that posted this morning, YHC really appreciated the opportunity to lead today<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The Pax Hedwig (WB), Bueller?, Closer, Sleeper, Poncho, Interference, Winkelvoss, Bluto, Lemming, Mongoose, Balco, Juice Box, Patch, Zuckerberg, Toe Tag (WD) It was a glorious crisp morning as 15 Pax made their way to the ever convenient AO at Greenbrier Farm. The crowd assembled and took off on the route at 0530 Turn by […]<\/p>\n","protected":false},"author":151,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,110],"tags":[],"class_list":["post-4665","post","type-post","status-publish","format-standard","hentry","category-run-gun","category-running"],"acf":{"q":"Toe Tag","date":"4\/30\/18","pax":"Hedwig (WB), Bueller?, Closer, Sleeper, Poncho, Interference, Winkelvoss, Bluto, Lemming, Mongoose, Balco, Juice Box, Patch, Zuckerberg, Toe Tag (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4665","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\/151"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4665"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4665\/revisions"}],"predecessor-version":[{"id":4677,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4665\/revisions\/4677"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}