{"id":5046,"date":"2018-05-26T22:25:45","date_gmt":"2018-05-27T02:25:45","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5046"},"modified":"2018-05-26T22:25:45","modified_gmt":"2018-05-27T02:25:45","slug":"who-doesnt-love-a-good-prefatigue","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/who-doesnt-love-a-good-prefatigue\/","title":{"rendered":"Who doesn&#8217;t love a good #prefatigue?"},"content":{"rendered":"<p>PAX: Sac, BAM, Walter White, Hitman, Mr. Hand, Patch, Manscape, Greenspan, Peacemaker, Q: Valdez<\/p>\n<p>Our parking lot is still in a state of disrepair, so a bright eyed and cheery PAX of 9 met YHC in the parking lot of the Y.<\/p>\n<p>We started with a lap around the park, ending at the bottom of Brookstown.<\/p>\n<p>A throwback to Mr. Hand&#8217;s track series, we ran a series of #prefatigue hills to get the legs nice and loose:<\/p>\n<ul>\n<li>To the first stop sign, back down<\/li>\n<li>To the top, back down<\/li>\n<li>Lassie for the 6<\/li>\n<li>Repeato<\/li>\n<\/ul>\n<p>To the track for flying 100s:<\/p>\n<ul>\n<li>On the Straights &#8211; start w\/a jog and build to a sprint by the 20 meter mark.\u00a0 Sprint the remaining 80. (BAM was hoping I had it backwards and we would jog 80\/sprint 20.\u00a0 Sorry BAM.)<\/li>\n<li>Walk (or slow jog) the curve.<\/li>\n<li>Repeato until we hit the 5 minute mark,<\/li>\n<li>Use the last 5 minutes for a cool down lap.<\/li>\n<\/ul>\n<p>Announcements-<\/p>\n<ul>\n<li>Keep an eye on Twitter for Memorial Day Murph info.\u00a0 There will be multiple start times on Monday.<\/li>\n<li>El Buen Camino 5k &amp; 1 mile walk coming up on 6\/1.\u00a0 Registration closes 5\/28. Start time is 1900.<\/li>\n<\/ul>\n<p>We didn&#8217;t have any prayer requests, however, Peacemaker reminded us to always keep prayer in our lives.<\/p>\n<p>One final note &#8211; No one knows when Mr. Hand&#8217;s birthday is, but one thing is for certain, we all missed it.\u00a0 Happy belated.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Sac, BAM, Walter White, Hitman, Mr. Hand, Patch, Manscape, Greenspan, Peacemaker, Q: Valdez Our parking lot is still in a state of disrepair, so a bright eyed and cheery PAX of 9 met YHC in the parking lot of the Y. We started with a lap around the park, ending at the bottom of [&hellip;]<\/p>\n","protected":false},"author":45,"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-5046","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Valdez","date":"05\/22\/2018","pax":"Sac, BAM, Walter White, Hitman, Mr. Hand, Patch, Manscape ,Greenspan, Peacemaker,Valdez"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5046","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5046"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5046\/revisions"}],"predecessor-version":[{"id":5050,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5046\/revisions\/5050"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5046"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}