Redline PAX:\u00a0 Manscape, Geppetto, Suede, Peacemaker, Velvet, Hitman, Mr. Hand, Winklevoss, Zuckerberg, BAM, Sacagawea, Whiry, Van Pelt (Q)<\/p>\n
<\/p>\n
12 men gathered on this cool, crisp morning for a summer edition of Redline.\u00a0 Properly disclaimed, we stumbled through the construction zone\/playground to begin our fun.\u00a0 We were soon joined by Zuckerberg, bringing our numbers up to 13.<\/p>\n
The Thang:<\/p>\n
If you want to run faster, you need to run faster.\u00a0 That is the extent of YHC’s knowledge on how to train.\u00a0 Thus, we took a warm up lap.\u00a0 Some did high knees, butt kickers, etc.\u00a0 YHC prefers to just mosey.<\/p>\n
Ladder of Speed with 200 meter mosey in between for recovery.\u00a0 Idea is to push limits on the “speed” (always relative at F3) laps.<\/p>\n
400-800-1200-1600-1200-800-400.\u00a0 Pretty simple (bankers are pretty simple people).<\/p>\n
End with a mosey at fellowship (i.e. Whirly) pace.\u00a0 Then, perform 10 IWs in cadence so that we can all claim we stretched after the workout.\u00a0 Finish.<\/p>\n
Ye Ol’ Moleskine:<\/p>\n
Mr. Hand ran in (likely after a 12 or 13 mile run).\u00a0 He had a nice sheen at the start of the workout.\u00a0 As we were completing one of the ladders (800?), Zuck appeared out of nowhere and proceeded to whip everyone’s tail.\u00a0 Nice to be lapped by Zuck when you are running your speed lap and he is running his recovery.\u00a0 He was joined up front by Winklevoss and Sac.\u00a0 Hitman was pounding it out and the Fabric Brothers (Velvet and Suede) show solid speed.\u00a0 Geppetto, Manscape\u00a0and Peacemaker were both following the prescribed protocol, giving it their all on the speed laps.\u00a0 Whirly and BAM are regulars at running workouts–thanks for posting.\u00a0 BAM is prepping for the Ultimate Runner; his son, a member of Mt. Tabor track\/cross country, suckered him into another year.\u00a0 Crush it, BAM!\u00a0 Lastly, it is somewhat ominous to run behind Mr. Hand and see that grim reaper on his back staring at you.\u00a0 Somebody help me!<\/p>\n
If you ran at least 1 lap at a pace that was faster than you normally run, then consider the workout a success.\u00a0 Take a break, eat some BBQ, put your feet up.\u00a0 Well done.<\/p>\n
Announcements:<\/p>\n
GEAR!\u00a0 Get it now.\u00a0 Get it here:\u00a0 https:\/\/f3.mudgear.com\/products\/f3-winston-salem-dashstrong-pre-order<\/p>\n
Prayers for Geppetto’s father’s friend–fighting pancreatic cancer.<\/p>\n
YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
Redline PAX:\u00a0 Manscape, Geppetto, Suede, Peacemaker, Velvet, Hitman, Mr. Hand, Winklevoss, Zuckerberg, BAM, Sacagawea, Whiry, Van Pelt (Q) 12 men gathered on this cool, crisp morning for a summer edition of Redline.\u00a0 Properly disclaimed, we stumbled through the construction zone\/playground to begin our fun.\u00a0 We were soon joined by Zuckerberg, bringing our numbers up […]<\/p>\n","protected":false},"author":18,"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-5309","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Van Pelt","date":"06\/19\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5309","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\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5309"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5309\/revisions"}],"predecessor-version":[{"id":5312,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5309\/revisions\/5312"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}