{"id":5723,"date":"2018-07-24T17:25:31","date_gmt":"2018-07-24T21:25:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5723"},"modified":"2018-07-24T17:25:31","modified_gmt":"2018-07-24T21:25:31","slug":"romancing-the-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/romancing-the-redline\/","title":{"rendered":"Romancing the Redline"},"content":{"rendered":"

Warmorama:<\/strong><\/p>\n

Mosey to HP track, through the off-road jungle of danger down the steps of peril in the dark.<\/p>\n

2 laps around the track to warm up. 1st lap straight up.\u00a0 Second lap with 50 meters of high knees, buttkickers, carioca out and then in interspersed with mosey.<\/p>\n

The Thang:<\/strong><\/p>\n

Fartlek style track work out with a continuous run of 2 rounds each of – run 400 meters at 5K pace or 80%, then recovery pace for 200 M followed by increasing to 800M run and 400 M recovery.\u00a0 Merkins while awaiting the six.<\/p>\n

Next we ran an 800 M at fast but not max pace, staying in order as we finished.\u00a0 We then paired up with the first finisher and the last to make 5 teams of 2.\u00a0 With these teams we ran a 2 person 400 M relay.\u00a0 The runner who was waiting did squats.\u00a0 YHC wasn’t at the front for the finish, but it looked like this matched up well for an interesting finish.\u00a0 This group of pax may need to get more salty with the smacktalk to make team events more excitable.<\/p>\n

We then headed back through the now partially lit and less dangerous jungle of darkness to the YMCA lot.<\/p>\n

Mumblechatter:<\/strong><\/p>\n

Quiet group this morning.\u00a0 The humidity was so high that water droplets were forming before our eyes and staying suspended in the air.\u00a0 YHC has a reputation for not sweating much and as a humidity bellwether I can tell you my shirt was soaked through.\u00a0 Perhaps the conditions had everyone more quiet today.<\/p>\n

The consensus seemed to be running a 400 M sprint after doing squats was not much fun.<\/p>\n

Midway through, the comment was made that the workout was exotic, to which someone replied, “you mean erotic?”\u00a0 I did not anticipate either description for the workout.\u00a0 I’ll leave that there.<\/p>\n

COT:<\/strong>
\nWell wishes to Gepetto who is moving to Charlotte.\u00a0 We will need a new site Q for Urban Assault with him leaving.\u00a0 Prayers for\u00a0Peacemaker who is on the DL with a bad back.\u00a0 YHC took us out thanking God not for the humidity, but for this group of men and for F3 and praying that we would shine God’s light forward in all that we do.<\/p>\n

As always, thanks for the opportunity to order you guys to run around in circles!<\/p>\n","protected":false},"excerpt":{"rendered":"

Warmorama: Mosey to HP track, through the off-road jungle of danger down the steps of peril in the dark. 2 laps around the track to warm up. 1st lap straight up.\u00a0 Second lap with 50 meters of high knees, buttkickers, carioca out and then in interspersed with mosey. The Thang: Fartlek style track work out […]<\/p>\n","protected":false},"author":12,"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-5723","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Patch","date":"7\/24\/18","pax":"Sac
\r\nManscape
\r\nGreenspan
\r\nGepetto
\r\nMr. Hand
\r\nHitman
\r\nVan Pelt
\r\nVelvet
\r\nSuede"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5723","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\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5723"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5723\/revisions"}],"predecessor-version":[{"id":5727,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5723\/revisions\/5727"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5723"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5723"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5723"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}