11 Pax joined together for a 3 mile run through the rolling hills of Buena Vista. \u00a0The route started at Wiley MS. We went down Northwest Blvd taking a left on Reynolda Rd. \u00a0Another left on Robinhood to Oaklawn Ave. \u00a0Oaklawn to Forest which took us back to Stratford. \u00a0From Stratford to Runnymede and back to home base.<\/p>\n
This was a fast group and it left plenty of time for Tabata. \u00a0While the group was ready to go at the parking lot, the plan was to head for the pull up bars above the tennis courts.<\/p>\n
We split into 2 groups for 20 seconds of pull ups and 20 seconds of squats. \u00a04 sets of each.<\/p>\n
2nd round: 20 seconds of Merkins and 20 seconds of Juanita. \u00a04 sets of each.<\/p>\n
Last round: \u00a0Pull chin up to the bar and hang with legs pulled in to your chest. \u00a0Mutton Crunches<\/p>\n
We only had time for 2 rounds which was plenty.<\/p>\n
Mosey back to the parking lot.<\/p>\n
Wiley is a really good launching spot for Run N Gun. \u00a0You can go in many directions and there is a lot of elevation change.<\/p>\n
Announcements:<\/p>\n
F3 Christmas Party second Saturday in December. \u00a0Register now. \u00a0Pluto sent an email today.<\/p>\n
YHC took us out reminding the Pax the Holidays are a wonderful time, but can be lonely for those without families or who experienced a recent loss. \u00a0Lets look out for one another!<\/p>\n","protected":false},"excerpt":{"rendered":"
11 Pax joined together for a 3 mile run through the rolling hills of Buena Vista. \u00a0The route started at Wiley MS. We went down Northwest Blvd taking a left on Reynolda Rd. \u00a0Another left on Robinhood to Oaklawn Ave. \u00a0Oaklawn to Forest which took us back to Stratford. \u00a0From Stratford to Runnymede and back […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-6972","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Mutton","date":"11\/19\/18","pax":"Mutton, Interference, Sack, Glazer, Beverly, Bueller, Van Pelt, Closer, Poncho, Bluto, 'Bout Time"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6972","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6972"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6972\/revisions"}],"predecessor-version":[{"id":6975,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6972\/revisions\/6975"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}