Almost SadClown Q at #VI<\/p>\n
Date: 10\/08\/17<\/p>\n
PAX: Drano, Harden (WB), Schneider, Fingers (WD)<\/p>\n
QIC: Fingers<\/p>\n
No one but the Q showed up at VI this morning, but fortunately 3 dedicated runners showed up for their own ~2mi route. Even though they did not plan to do a bootcamp, they allowed the Q to run with them and then finished the time with a portion of the planned beatdown.<\/p>\n
Ran ~2.4 miles<\/p>\n
Wall work:
\nPeople’s chair 1 minute
\nx10 Donkey kicks
\nx10 Mike Tyson’s
\nRepeato<\/p>\n
Mosey to shelter:
\nx10 Dips
\nx10 Irkins
\nx10 Derkins
\nx10 R Leg Step ups
\nx10 L Leg Stup ups
\nRepeato<\/p>\n
x5 Burpees
\nx20 Squats
\nx15 Monkey Humpers<\/p>\n
Mary:
\nPlank 1 minute
\nVarious ab exercies in cadence<\/p>\n
YHC took us out<\/p>\n
Announcements & COT:
\n– Bourbon Chase & Pilot Mountain 50K this weekend; prayers for the PAX running
\n– Many thanks to @Drano, @Harden, & @Schneider for allowing me to run with them and hanging in with me during the beatdown
\n– Thanks for the keys, @Sassy…<\/p>\n","protected":false},"excerpt":{"rendered":"
Almost SadClown Q at #VI Date: 10\/08\/17 PAX: Drano, Harden (WB), Schneider, Fingers (WD) QIC: Fingers No one but the Q showed up at VI this morning, but fortunately 3 dedicated runners showed up for their own ~2mi route. Even though they did not plan to do a bootcamp, they allowed the Q to run […]<\/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":[77],"tags":[],"class_list":["post-6566","post","type-post","status-publish","format-standard","hentry","category-village-idiocy"],"acf":{"q":"Fingers","date":"10\/08\/17","pax":"Drano, Harden (WB), Schneider, Fingers (WD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6566","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=6566"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6566\/revisions"}],"predecessor-version":[{"id":6567,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6566\/revisions\/6567"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6566"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}