{"id":4897,"date":"2018-05-14T16:08:38","date_gmt":"2018-05-14T20:08:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4897"},"modified":"2018-05-14T16:08:38","modified_gmt":"2018-05-14T20:08:38","slug":"run-gun-5-14-18-summer-is-here","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/run-gun-5-14-18-summer-is-here\/","title":{"rendered":"Run &amp; Gun &#8211; 5.14.18 &#8211; Summer is Here&#8230;"},"content":{"rendered":"<p><strong>PAX:<\/strong><br \/>\nJuiceBox, Closer (WB), Van Pelt (WD), Wiki, Bluto, Zuck (QIC)<\/p>\n<p><strong>RUN:<\/strong> (~3.5mi)<\/p>\n<ul>\n<li>R onto Polo<\/li>\n<li>R onto Wingate (WF entrance off Polo)<\/li>\n<li>R onto Carroll Weathers<\/li>\n<li>L onto Allen Easley<\/li>\n<li>R onto Wake Forest Rd<\/li>\n<li>Rt onto Reynolda<\/li>\n<li>L onto Polo<\/li>\n<li>Take it to the house!!!<\/li>\n<\/ul>\n<p><strong>GUN<\/strong>:<br \/>\nTabata-style&#8230; 25 secs on; 10 secs 0ff&#8230; <em>2 exercises per round; alternate exercise reps; should complete 4 sets of each per round<\/em><\/p>\n<p>Round 1: Merkins and Low Flutter<\/p>\n<p>Round 2: Dips and Alternating Knee Touches<\/p>\n<p>Round 3: Burpees and Peter Parkers<\/p>\n<h4><strong>COT:<\/strong><\/h4>\n<p>YHC took us out &#8211; thanking Him and asking for His wisdom to utilize F3 as a means to bring glory to Him &#8211; not to ourselves.<\/p>\n<h4><strong>NMM:<\/strong><\/h4>\n<ul>\n<li>It was hot.\u00a0 We sweat alot.<\/li>\n<li>Route was considered mostly &#8216;ideal&#8217; by the pax.<\/li>\n<li>Great running w\/ @VanPelt and catching up with him a bit.\u00a0 He&#8217;s got a crazy sounding 10K race coming up in the mountains.\u00a0 Good luck @VP!<\/li>\n<li>As always, it is an honor to be out there with the pax and leading.\u00a0 I am always encouraged by others, so thank you.<\/li>\n<\/ul>\n<h4><strong>ANNOUNCEMENTS:<\/strong><\/h4>\n<ul>\n<li>Ultimate Runner<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: JuiceBox, Closer (WB), Van Pelt (WD), Wiki, Bluto, Zuck (QIC) RUN: (~3.5mi) R onto Polo R onto Wingate (WF entrance off Polo) R onto Carroll Weathers L onto Allen Easley R onto Wake Forest Rd Rt onto Reynolda L onto Polo Take it to the house!!! GUN: Tabata-style&#8230; 25 secs on; 10 secs 0ff&#8230; [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[113,73,110],"tags":[],"class_list":["post-4897","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-run-gun","category-running"],"acf":{"q":"Zuckerberg","date":"05\/14\/2018","pax":"JuiceBox, Closer (WB), Van Pelt (WD), Wiki, Bluto, Zuck (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4897","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\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4897"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4897\/revisions"}],"predecessor-version":[{"id":4898,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4897\/revisions\/4898"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4897"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4897"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4897"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}