{"id":6315,"date":"2018-09-15T10:09:43","date_gmt":"2018-09-15T14:09:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6315"},"modified":"2018-09-15T10:23:57","modified_gmt":"2018-09-15T14:23:57","slug":"someone-left-some-wet-dawgs-out-in-the-rain","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/someone-left-some-wet-dawgs-out-in-the-rain\/","title":{"rendered":"Someone Left Some Wet Dawgs Out In the Rain"},"content":{"rendered":"

Title: Someone Left Some Wet Dawgs Out In the Rain<\/p>\n

Date: 09\/15\/18<\/p>\n

PAX: Starfish, 50 Dollar (WB; Florence evacuee from the Citadel), Baby Back (Florence evacuee from Wilmington), Touch Me Not, Fingers (WD)<\/p>\n

QIC: Fingers<\/p>\n

YHC took Q again today expecting this could be one of those weekends at #DawgPound where folks decide to post elsewhere (or perhaps fartsack). There’s no avoiding running in the rain at #DawgPound; it’s just one of the inescapable realities of the AO. It turns out we had a really good group of 5 including 2 Florence evacuees. And it also turns out we didn’t get any more wet than a normal humid summer morning in #WeFoCo.<\/p>\n

While YHC essentially ripped off @Cobra’s Q from just a couple of weeks ago, it got the heart rates up and burned not a few calories. Here’s how it went…<\/p>\n

Short warm up – SSH<\/em><\/p>\n

Mosey to shelter – 0.6mi<\/em><\/p>\n

Tabata:<\/strong>
\n20sec on, 10sec off, 8 rounds (4min)<\/em><\/p>\n

    \n
  1. Irkins + 1 lap – 0.6mi<\/li>\n
  2. Step ups + 1 lap – 0.6mi<\/li>\n
  3. Reverse crunches on bench + 1 lap – 0.6mi<\/li>\n
  4. Dips & Box Jumps + back pedal around parking lot – 0.1mi<\/li>\n<\/ol>\n

    Mary (at the shelter): LF, Penguin Crunch, Mutton Crunch, LBC<\/em><\/p>\n

    Mosey back to start – 0.6mi<\/em><\/p>\n

    Total mileage today: ~3mi (I did the math)<\/p>\n

    YHC took us out<\/p>\n

    Announcements & COT:<\/strong><\/p>\n

      \n
    • Prayers for the folks adversely affected by Florence and for first responders; prayers for the families of those who perished due to the hurricane<\/li>\n
    • Very happy to have @BabyBack and @50Dollar join us this morning! All the best to them and their families as they ride out the storm here with us in Winston.<\/li>\n
    • The weather was actually not that bad this morning (branches on the path notwithstanding).<\/li>\n
    • Kind of a quiet group this morning; the “head’s down and do your thing” nature of the workout actually fit the bill quite well.<\/li>\n
    • No wildlife sitings today, but we did smell a skunk on the backside of the loop…<\/li>\n
    • YHC face planted on the mosey back; I had just finished exclaiming that we were waking up the forest by running with the music playing loudly; I guess that there forest learnt me a lesson about trash talking…<\/li>\n
    • Great to be with everyone this morning. Y’all be safe out there!<\/li>\n<\/ul>\n

      Aye!<\/p>\n","protected":false},"excerpt":{"rendered":"

      Title: Someone Left Some Wet Dawgs Out In the Rain Date: 09\/15\/18 PAX: Starfish, 50 Dollar (WB; Florence evacuee from the Citadel), Baby Back (Florence evacuee from Wilmington), Touch Me Not, Fingers (WD) QIC: Fingers YHC took Q again today expecting this could be one of those weekends at #DawgPound where folks decide to post […]<\/p>\n","protected":false},"author":58,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-6315","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Fingers","date":"09\/15\/18","pax":"Starfish, 50 Dollar (WB; Florence evacuee from the Citadel), Baby Back (Florence evacuee from Wilmington), Touch Me Not, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6315","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6315"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6315\/revisions"}],"predecessor-version":[{"id":6323,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6315\/revisions\/6323"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}