Burlap, Juice Box, Gepetto, Wobegon, Closer (QIC)<\/p>\n
<\/p>\n
YHC was informed\/reminded about Q responsibilities yesterday around 5pm. \u00a0That left plenty of the time come up with a route and playlist. \u00a0With it being the last day of school in WSFCS \u00a0I took the opportunity to celebrate summer. \u00a0Selfishly YHC took the opportunity to launch from Speas so I didn\u2019t have to drive. \u00a0Thanks to the five fine gentlemen that joined.<\/p>\n
Here\u2019s the route we ran.<\/p>\n
http:\/\/www.mapmyrun.com\/routes\/view\/2100865780<\/p>\n
We did 15 minutes of Gunning.<\/p>\n
We did Tabata 3 rounds with 8 intervals of 24 seconds on and 10 seconds rest<\/p>\n
Round 1 – Merkins and American Hammer<\/p>\n
Round 2 – Squats and Low flutter<\/p>\n
Round 3 – Alternating Lunges and LBCs<\/p>\n
FIN<\/p>\n
COT<\/p>\n
YHC took us out praying for the transition into summer and that young ones will make wise decisions. \u00a0Also prayed for the Tuco family transition to Richmond. \u00a0Thanked God for the PAX and His love and grace!<\/p>\n
<\/p>\n
NMM<\/p>\n
It was hot and humid. \u00a0PAX was very sweaty.<\/p>\n
Wobegon had his first visit to RNG. \u00a0He\u2019s running strong and is sure to become a regular.<\/p>\n
Gepetto fought the fartsacking and joined us. \u00a0Enjoyed chatting while running with him as Juice Box sped away from us.<\/p>\n
Thanks Burlap and \u2018Bout Time for the Q reminder.<\/p>\n
Burlap shared his 2.0s never get any pudding, unless they eat their meat.<\/p>\n
<\/p>\n
Playlist<\/p>\n
Another Brick in the Wall Pt2 – Pink Floyd<\/p>\n
School\u2019s Out – Alice Cooper<\/p>\n
School – Nirvana<\/p>\n
Good Riddance (Time of Your Life) – Green Day<\/p>\n
Rock \u2018N\u2019 Roll High School – Ramones<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Burlap, Juice Box, Gepetto, Wobegon, Closer (QIC) YHC was informed\/reminded about Q responsibilities yesterday around 5pm. \u00a0That left plenty of the time come up with a route and playlist. \u00a0With it being the last day of school in WSFCS \u00a0I took the opportunity to celebrate summer. \u00a0Selfishly YHC took the opportunity to launch from […]<\/p>\n","protected":false},"author":202,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-5206","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Closer","date":"6\/11\/18","pax":"Burlap, Juice Box, Gepetto, Wobegon, Closer (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5206","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5206"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5206\/revisions"}],"predecessor-version":[{"id":5208,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5206\/revisions\/5208"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}