{"id":6787,"date":"2018-11-03T10:34:38","date_gmt":"2018-11-03T14:34:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6787"},"modified":"2018-11-03T10:37:08","modified_gmt":"2018-11-03T14:37:08","slug":"runbata-at-dawg-pound","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/11\/runbata-at-dawg-pound\/","title":{"rendered":"RunBata at Dawg Pound"},"content":{"rendered":"

PAX<\/strong>: Balco, Fingers (WD), Mongoose, Bluto (WB), Schneider, Redeye, The Vig (QIC)<\/p>\n

7 Pax posted to the serenity of Tanglewood Park to accomplish Three Things:<\/p>\n

    \n
  1. Run<\/li>\n
  2. Calisthenics<\/li>\n
  3. Talk Trash<\/li>\n<\/ol>\n

    It went down sorta like this\u2026\u2026\u2026.<\/p>\n

    Warm-O-Rama: <\/strong><\/p>\n

    SSH 16 IC random as hell\u2026.YHC knows<\/em><\/p>\n

    The Thang:\u00a0 <\/strong><\/p>\n

    Peloton Run for 2 minutes<\/p>\n

    Stop do 25 of called exercise<\/p>\n

    Repeato up to the clubhouse and back<\/p>\n

    Exercises executed in no particular order:<\/p>\n

      \n
    • Merkin<\/li>\n
    • Squats<\/li>\n
    • LBC<\/li>\n
    • WWII<\/li>\n
    • Dips<\/li>\n
    • OHC<\/li>\n
    • Seal Clap<\/li>\n
    • Jack Reachers<\/li>\n
    • Calf Raises<\/li>\n
    • American Hammer<\/li>\n<\/ul>\n

      Popcorn Merry Mary \u2013 each Pax calls a Mary exercise, Q calls 5 Merkins OYO in between<\/p>\n

      YHC forgets which Pax called what Mary exercise but we did the following:<\/p>\n

      LBC, Mutton Crunch, Freddie Mercs, Heel 2 Heaven, Box Cutter, Low Flutter, Penguin Crunch<\/p>\n

      Done<\/p>\n

      YHC took us out<\/p>\n

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

      F3\/FIA Christmas\/5 Year Anniversary Soiree December 15th<\/sup> at Brookberry Farm’s Party Barn from 5:00- 10:00 PM, After party to be held at Casa del Mongoose, Bluto will be on the 1\u2019s & 2\u2019s spinning all your bump & grind favorites.<\/p>\n

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

        \n
      • Blaco\u2019s Trash Talk Game is unparalleled, seriously don\u2019t step up to him<\/li>\n
      • Mongoose was thoroughly impressed with the amount of planning that went into this Q<\/li>\n
      • The Nantan\u2019s running form is getting better every day, the Bluto Shuffle is becoming a thing of the past<\/li>\n
      • Redeye is running strong and kept pushing the pace of the peloton<\/li>\n
      • Schneider represented F3WeFoCo well, alas Ramses failed to post to yet another Boot Camp<\/li>\n
      • Fingers posted despite being told this AM\u2019s plan of attack, dude is a stud!<\/li>\n<\/ul>\n

         <\/p>\n

        Pleasure as always to lead!<\/p>\n

        SYITG,<\/p>\n

        The Vig<\/p>\n

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

        PAX: Balco, Fingers (WD), Mongoose, Bluto (WB), Schneider, Redeye, The Vig (QIC) 7 Pax posted to the serenity of Tanglewood Park to accomplish Three Things: Run Calisthenics Talk Trash It went down sorta like this\u2026\u2026\u2026. Warm-O-Rama: SSH 16 IC random as hell\u2026.YHC knows The Thang:\u00a0 Peloton Run for 2 minutes Stop do 25 of called […]<\/p>\n","protected":false},"author":375,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6787","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"The Vig","date":"11\/3\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6787","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6787"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6787\/revisions"}],"predecessor-version":[{"id":6792,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6787\/revisions\/6792"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6787"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}