{"id":5476,"date":"2018-07-03T10:53:59","date_gmt":"2018-07-03T14:53:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5476"},"modified":"2018-07-03T11:10:41","modified_gmt":"2018-07-03T15:10:41","slug":"running-in-circles","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/running-in-circles\/","title":{"rendered":"Running in Circles"},"content":{"rendered":"
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QIC: The Vig<\/span><\/div>\n<\/div>\n
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<\/div>\n
The PAX: Skinny Glazer, Mr. Hand, Winklevoss, Carl Jr, Peacemaker, Greenspan, Manscape (WD), Sac, Suede, Velvet, Van Pelt, Litter Box (WB), The Vig (QIC)<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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A Baker’s dozen met in the gloom this morning and took it to the Redline as we ran circles, sometimes easy, sometimes hard. The MO of the day was not to sprint but to focus on form as we varied our pace around the circles.\u00a0It went down something like this:<\/span><\/div>\n<\/div>\n
\n
\u00a0<\/b><\/span><\/div>\n
Warm-Up<\/b><\/span><\/div>\n<\/div>\n
    \n
  • Mosey to and up the Intimidator to Jersey, Down Brookstown to West End, Back over to the Intimidator up to Carolina\u00a0<\/span><\/li>\n<\/ul>\n

    The Hill Thang<\/b><\/span><\/p>\n

      \n
    • Up the Intimidator to Carolina\u00a0: Hard<\/span><\/li>\n
    • Left on Carolina to Brookstown \u00a0: Easy<\/span><\/li>\n
    • Left on Brookstown to West End : Hard<\/span><\/li>\n
    • Left on West End to the Intimidator : Easy<\/span><\/li>\n
    • Repeato x 4<\/span><\/li>\n
    • \n
      Pick up the 6\u00a0<\/span><\/div>\n<\/li>\n<\/ul>\n
      \n
      Mid Workout Mary<\/b><\/span><\/div>\n<\/div>\n
        \n
      • Mosey around construction through the playground towards the track at The Vig’s Patio<\/span><\/li>\n
      • LBC IC x 20<\/span><\/li>\n
      • Low Dolly IC X 20<\/span><\/li>\n
      • Penguin\u00a0Crunch\u00a0 IC x 20<\/span><\/li>\n
      • American Hammer IC x 05<\/span>\n
        <\/div>\n<\/li>\n<\/ul>\n
        \n
        The Track Thang<\/b><\/span><\/div>\n<\/div>\n
          \n
        • Curves : Easy<\/span><\/li>\n
        • Straights: Hard<\/span><\/li>\n
        • AMRAP 10 Minutes<\/span><\/li>\n<\/ul>\n
          \n
          <\/div>\n<\/div>\n
          \n
          Cool Down<\/b><\/span><\/div>\n
            \n
          • \n
              \n
            • Run through road leading out of the Northwest Blvd park entrance around park via Reynolda to West End back to WGW YMCA Parking Lot \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<\/b><\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
              CoT<\/b><\/span><\/div>\n<\/div>\n
              \u00a0YHC took us out in fine fashion<\/span><\/div>\n
              \n
              \u00a0<\/b><\/span><\/div>\n
              NMM<\/b><\/span><\/div>\n<\/div>\n<\/div>\n
                \n
              • \n
                Strong work by the PAX this morning covering ~ 4 miles<\/span><\/div>\n<\/li>\n
              • \n
                #Kotters to Carl Jr who made his way out into the gloom, nice to have you back brother<\/span><\/div>\n<\/li>\n
              • Wink and Litter Box were pushing the pace and out front all morning,<\/span><\/li>\n
              • Greenspan was hot on YHC heels at the end of the Hill Thang, nice work!<\/span><\/li>\n
              • Van Pelt and Skinny Glazer have an ongoing battle on the hills, Skinny Glazer owns the uphill while VP rocks the down<\/span><\/li>\n
              • Not sure when Sac rolled in but he was up to the lead pack at the end of the Hill Thang<\/span><\/li>\n
              • We picked up the Fabric Brothers, Suede and Velvet, once we got to the Track Thang<\/span><\/li>\n<\/ul>\n
                \n
                \n
                Announcements<\/b><\/span><\/div>\n<\/div>\n
                  \n
                • \n
                    \n
                  • 3rd of July Happy Hour:<\/b> Joymongers Barrel Hall 16:00 (4:00 PM) hosted by ToTo and Whirly<\/span><\/li>\n
                  • 4th of July CONVERGENCE!!!<\/b>\u00a0 WED, 7\/4 @ 0700 \u2013 0800.\u00a0 Launch from Brunson Elem \u2013 workout to take place at Hanes Park (area).\u00a0 Three-headed Monster Q (@Cobra, @Bluto, and @VanPelt) \u2013 promises to be a beatdown worthy of fireworks!<\/span><\/li>\n
                  • Shmedfest<\/b>\u00a0\u2013 August 25th (be on the lookout for info and events leading up to the main event)<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n

                    Always a pleasure to lead!<\/span><\/p>\n

                    The Notorious V.I.G.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                    QIC: The Vig The PAX: Skinny Glazer, Mr. Hand, Winklevoss, Carl Jr, Peacemaker, Greenspan, Manscape (WD), Sac, Suede, Velvet, Van Pelt, Litter Box (WB), The Vig (QIC) \u00a0 A Baker’s dozen met in the gloom this morning and took it to the Redline as we ran circles, sometimes easy, sometimes hard. The MO of the […]<\/p>\n","protected":false},"author":375,"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-5476","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"The Vig","date":"07\/03\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5476","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5476"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5476\/revisions"}],"predecessor-version":[{"id":5484,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5476\/revisions\/5484"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}