14 Pax did not let a little rain deter them from a Tuesday morning in which they could run around in circles led by the slowest of the bunch Hazer on Q. Here’s what went down:<\/p>\n
Warm-O-Rama<\/p>\n
Standard Warm Up lap<\/p>\n
SSH x15<\/p>\n
Abe Vigodas x 7<\/p>\n
Whirly with a Clap x 12<\/p>\n
The THANG:<\/p>\n
400m then 200m recovery<\/p>\n
800 m then 200 m recovery<\/p>\n
1600 m then 400 m recovery<\/p>\n
1600 m then 400 m recovery<\/p>\n
800 m then 200m recovery<\/p>\n
400m<\/p>\n
FIN<\/p>\n
<\/p>\n
Moleskine:<\/p>\n
My mental timing was a bit off as I don’t think anyone actually finished the entire ladder. I believe several made it through the second 1600m run and maybe even on to the second 800m. YHC was happy just to make a partial second 1600. Some thoughts:<\/p>\n
COT<\/p>\n
Toto mentioned we are trying to get some F3 guys together to volunteer at Samaritan in the month of December (6 needed per night starting at 5:30)\u00a0. This is a great activity and one I would highly recommend. Toto, Lysol and I are signed up for the 13th. If you’d like to join us let Toto know.<\/p>\n
BAM’s son Kapow hosting a 5k at Muddy Creek Greenway Saturday at 10am to raise money for his school. $10 donation. Please try to make it – great workout or post-workout.<\/p>\n
F3 – FIA Christmas Party\/ 5 Year Anniversary celebration Dec. 15th Brookberry Clubhouse. More details to follow.<\/p>\n
PRAYER REQUEST:<\/p>\n
Boo Boo’s brother-in-law Keith Vest was diagnosed with cancer three weeks ago. Starting treatment this week at\u00a0WFU Baptist Cancer Center. Please say a prayer as you drive by the hospital and ask for God’s miraculous healing for Keith.<\/p>\n
YHC took the group out in thanksgiving for this strong group of men and\u00a0healing prayers for Boo Boo’s brother-in-law.<\/p>\n
Thanks for the keys Manscape – way to think out of the box for a Redline Q!<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
14 Pax did not let a little rain deter them from a Tuesday morning in which they could run around in circles led by the slowest of the bunch Hazer on Q. Here’s what went down: Warm-O-Rama Standard Warm Up lap SSH x15 Abe Vigodas x 7 Whirly with a Clap x 12 The THANG: […]<\/p>\n","protected":false},"author":51,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,1],"tags":[],"class_list":["post-6815","post","type-post","status-publish","format-standard","hentry","category-redline","category-uncategorized"],"acf":{"q":"Hazer","date":"11\/6\/2018","pax":"Total Recall (WB)
\r\nBooBoo
\r\nBalco
\r\nToto
\r\nSac
\r\nMr. Hand
\r\nPeacemaker
\r\nHitman
\r\nGreenspan
\r\nPalin
\r\nBeverly
\r\nManscape (WD)
\r\nWhirly
\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6815","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\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6815"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6815\/revisions"}],"predecessor-version":[{"id":6816,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6815\/revisions\/6816"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}