Q: Whirly<\/p>\n
Date: 06\/26\/18<\/p>\n
PAX: Gepetto, Manscape, Peacemaker, Hitman, Greenspan, Palin, Sac, Whirly, Valdez, Lemming, Bubbles<\/p>\n
WARMORAMA:<\/p>\n
One lap at conversational pace<\/p>\n
Hi knees x 50 meters<\/p>\n
Care EEE OOOO key x 50 meters (x 2)<\/p>\n
Butt kickers x 50 meters<\/p>\n
THE THANG<\/p>\n
Alternate between laps and stop signs<\/p>\n
4 laps around then track, cool down\/go to Brookstown and run up to the 4th stop sign and back, cool down\/go back to track<\/p>\n
3 laps around then track, cool down\/go to Brookstown and run up to the 3rd stop sign and back, cool down\/go back to track<\/p>\n
2 laps around then track, cool down\/go to Brookstown and run up to the 2nd stop sign and back, cool down\/go back to track<\/p>\n
1 lap around then track, cool down\/go to Brookstown and run up to the 1st stop sign and back, cool down\/go back to track<\/p>\n
[Do that until 6:10; at 6:10, meet at the entrance to HP near Brookstown and head back to the parking lot]<\/p>\n
NMM<\/p>\n
There probably was a lot of mumblechatter.\u00a0 Being the nuclear 6, I didn’t “technically” hear any of it, but Palin was there so I’m sure there was plenty of it.<\/p>\n
In retrospect, it probably would have been better to either start with 3 laps\/3rd stop sign and work down, or maybe start at 1 lap\/1st stop sign and go up to get more speed work in.<\/p>\n
All seemed to agree that 1) hills suck 2) hills are good because 3) you can’t cheat on hills<\/p>\n
ANNOUNCEMENTS<\/p>\n
Shmedfest August 25th.\u00a0 There will be family friendly Olympics in the morning after our traditional morning of beatdown.<\/p>\n
Shirt order has reached the required minimum to order, but there is still time to buy YHC a black, XL long sleeve shrit<\/p>\n
Geppetto has the Q at UA Friday #whocares?<\/p>\n
If you have never Q’d Redline, step up and Q Redline; it’s one of the easiest workouts to Q.<\/p>\n
PRAYER REQUESTS<\/p>\n
Greenspan has a friend who has cancer, any and all who struggle with addiction<\/p>\n
COT<\/p>\n
YHC took us out<\/p>\n","protected":false},"excerpt":{"rendered":"
Q: Whirly Date: 06\/26\/18 PAX: Gepetto, Manscape, Peacemaker, Hitman, Greenspan, Palin, Sac, Whirly, Valdez, Lemming, Bubbles WARMORAMA: One lap at conversational pace Hi knees x 50 meters Care EEE OOOO key x 50 meters (x 2) Butt kickers x 50 meters THE THANG Alternate between laps and stop signs 4 laps around then track, cool […]<\/p>\n","protected":false},"author":9,"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-5437","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Whirly","date":"06\/26\/18","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5437","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5437"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5437\/revisions"}],"predecessor-version":[{"id":5438,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5437\/revisions\/5438"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}