{"id":6468,"date":"2018-09-30T10:22:51","date_gmt":"2018-09-30T14:22:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6468"},"modified":"2018-10-01T10:14:25","modified_gmt":"2018-10-01T14:14:25","slug":"runngun-bb-20181001","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/runngun-bb-20181001\/","title":{"rendered":"Run N Gun Backblast for 10\/01\/18"},"content":{"rendered":"<h4>Run N Gun Backblast for 10\/01\/18<\/h4>\n<h5>PAX: Lysol, Mutton, Bluto, Closer (WB), Burlap, Light Brigade, &#8216;Bout Time, Fingers (WD)<\/h5>\n<h5>QIC: Fingers<\/h5>\n<p>8 PAX gathered for the initial October version of #RunNGun.<\/p>\n<p><strong>Route:<\/strong><br \/>\nMeet at <strong><a href=\"http:\/\/locations.harristeeter.com\/nc\/winston-salem\/155\/\" target=\"_blank\" rel=\"noopener\">Harris Teeter parking lot at Thruway Shopping Center<\/a><\/strong> (420-22 S Stratford Rd, Winston Salem, NC 27103).<\/p>\n<p><strong>TBT:<\/strong><\/p>\n<ul>\n<li>L on Knollwood<\/li>\n<li>L on Westover<\/li>\n<li>R on Miller<\/li>\n<li>L on Hawthorne<\/li>\n<li>L on Queen<\/li>\n<li>R on Oakwood<\/li>\n<li>Cross Stratford into Thurway parking lot near McDonalds<\/li>\n<li>L on Lower Mall Drive (intersection in parking lot in front of Talbots)<\/li>\n<li>Return to start in front of Harris Teeter<\/li>\n<\/ul>\n<p><strong><a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/2266508422\" target=\"_blank\" rel=\"noopener\">MMR link<\/a><\/strong><\/p>\n<p><em>~3.35mi; ~120ft climb<\/em><\/p>\n<p><strong>Tabata<\/strong> (3 rounds)<br \/>\n<em>20 seconds on, 10 seconds off; 8 sets per round<\/em><\/p>\n<ol>\n<li>Squats<\/li>\n<li>Dry docks &amp; Merkins<\/li>\n<li>Pulse lunges, alternating legs<\/li>\n<\/ol>\n<p><strong>Mary<\/strong><br \/>\nLBC<\/p>\n<p>and we&#8217;re done!<\/p>\n<p>YHC took us out<\/p>\n<p><strong>Announcements &amp; COT<\/strong><\/p>\n<ul>\n<li>No announcements today<\/li>\n<li>Strong work today by all; thanks for the keys @BoutTime!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Run N Gun Backblast for 10\/01\/18 PAX: Lysol, Mutton, Bluto, Closer (WB), Burlap, Light Brigade, &#8216;Bout Time, Fingers (WD) QIC: Fingers 8 PAX gathered for the initial October version of #RunNGun. Route: Meet at Harris Teeter parking lot at Thruway Shopping Center (420-22 S Stratford Rd, Winston Salem, NC 27103). TBT: L on Knollwood L [&hellip;]<\/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":[113,73],"tags":[],"class_list":["post-6468","post","type-post","status-publish","format-standard","hentry","category-pain-stations","category-run-gun"],"acf":{"q":"Fingers","date":"10\/01\/18","pax":"Lysol, Mutton, Bluto, Closer (WB), Burlap, Light Brigade, 'Bout Time, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6468","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=6468"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6468\/revisions"}],"predecessor-version":[{"id":6485,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6468\/revisions\/6485"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}