{"id":6753,"date":"2018-10-30T16:30:34","date_gmt":"2018-10-30T20:30:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6753"},"modified":"2018-10-30T16:30:34","modified_gmt":"2018-10-30T20:30:34","slug":"its-not-complicated-at-redline-10-25-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/its-not-complicated-at-redline-10-25-2018\/","title":{"rendered":"It&#8217;s not complicated at Redline 10\/25\/2018"},"content":{"rendered":"<h3><strong>Redline 10\/25\/2018 &#8211; It&#8217;s not complicated, Guys.<\/strong><\/h3>\n<p>PAX:\u00a0\u00a0Rust Bucket (QIC), Manscape (WD), Total Recall, Sac, Bueller?, Boo Boo, Peacemaker, The Vig, Balco, Mr. Hand, Beverly<\/p>\n<p><strong>Warm-a-Rama<\/strong> (on the track):<\/p>\n<ul>\n<li>SSH X25 IC<\/li>\n<li>Stretching<\/li>\n<li>One lap with butt kickers, high knees, Apollo Creed, etc.<\/li>\n<\/ul>\n<p><strong>THE THANG:<\/strong><\/p>\n<ol>\n<li><strong>Speed Work<\/strong>:\u00a0400 meters (1 lap) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a0800 meters (2 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a01200 meters (3 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a01600 meters (4 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters or until the 6 completes their 1600 meter speed work<\/li>\n<\/ol>\n<p>Mosey to The Intimidator.<\/p>\n<ul>\n<li>Sprint to first stop sign, mosey back down. Only time for one of these.<\/li>\n<\/ul>\n<p>Mosey back to parking lot.<\/p>\n<p><strong>Announcements\/NMM:<\/strong><\/p>\n<ul>\n<li>Mission 5K this Saturday. Watch Twitter or check it out online.<\/li>\n<li>Kapow organized a 5K next Saturday. Not sure of details but I bet BAM could enlighten us all.<\/li>\n<li>Group of guys completed a RIRO. It was dark so I didn&#8217;t know who all they were.<\/li>\n<li>Strong work by all<\/li>\n<\/ul>\n<p><strong>COT:<\/strong><\/p>\n<p>YHC took us out with words of thanks and hope for continued improvement\u00a0 as men. And for prayers both spoken and unspoken.<\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for the keys, Manscape. An honor to lead.<\/p>\n<p>Rust Bucket.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Redline 10\/25\/2018 &#8211; It&#8217;s not complicated, Guys. PAX:\u00a0\u00a0Rust Bucket (QIC), Manscape (WD), Total Recall, Sac, Bueller?, Boo Boo, Peacemaker, The Vig, Balco, Mr. Hand, Beverly Warm-a-Rama (on the track): SSH X25 IC Stretching One lap with butt kickers, high knees, Apollo Creed, etc. THE THANG: Speed Work:\u00a0400 meters (1 lap) at 5K race pace Rest:\u00a0Recover [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,110],"tags":[],"class_list":["post-6753","post","type-post","status-publish","format-standard","hentry","category-redline","category-running"],"acf":{"q":"Rust Bucket","date":"10\/25\/2018","pax":"Rust Bucket (QIC), Manscape (WD), Total Recall, Sac, Bueller?, Boo Boo, Peacemaker, The Vig, Balco, Mr. Hand, Beverly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6753","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6753"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6753\/revisions"}],"predecessor-version":[{"id":6756,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6753\/revisions\/6756"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}