PAX:\u00a0Light Brigade, Plunger, TR, Hitman, Sac (WB), Manscape (WD), Valdez, Peacemaker, Greenspan, Velvet<\/p>\n
Q:<\/p>\n
Speed work day is my least favorite day of the week. A necessary evil among other workout options, in which you see positive gains quickly but have to suffer through every minute. So, given the chance to Q Redline, YHC took the opportunity to add a little “fun” to normally torturous speed work.<\/p>\n
After a mosey lap around the Y, we headed to the track for an extended warmup where we picked up the pace on straights and moseyed on the curves.<\/p>\n
Warm up complete, the pax were instructed to run 2 400s at 5k pace, with a recovery lap in between. Little did they know, this was actually a matchmaking exercise, as the pax were partnered based on finishing times of the 2 400s.<\/p>\n
<<Enter Peacemaker stage left>><\/p>\n
Once matched, partner 1 was instructed to do 20 merkins while partner 2 started around the track at a conversational pace. Once partner 1 finished the merkins, he sprinted to catch partner 2. Flapjack and repeato 4x.<\/p>\n
After a recovery, partners lined up in lanes with the fastest on the outside lane. Partner 1 started around the track clockwise at conversational pace, while partner 2 took off in the opposite direction at the same pace. Once they met, both partners sprinted until they met again. Repeato 4x.<\/p>\n
With time remaining, the fun and games hit a literal wall with two 30-second sprints up the Intimidator. The second was followed by a recovery lap from Carolina to Brookstown to West End. At Clover, we sprinted once more back to the lot.<\/p>\n
One unnamed pax commented that he was still waiting on side straddle hops, so with two minutes left, the Q gladly obliged with SSH x 15 followed by Whirlys x 10.<\/p>\n
Announcements<\/p>\n
TR is looking for leaders to step up to Q Purgatory.<\/p>\n
TR is looking for leaders to step up to Q Purgatory.<\/p>\n
Hitman’s dad just completed treatment for prostate cancer, prayers that he is cancer free.<\/p>\n
Pray for TRs friend, that he continues to battle his addictions.<\/p>\n
Prayers for Mockingbird’s son.<\/p>\n
<\/p>\n
Great to meet Hitman today!<\/p>\n
Greenspan is a fast dude. #closetfasthole<\/p>\n
Manscape is a quiet leader – thanks for the keys!<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX:\u00a0Light Brigade, Plunger, TR, Hitman, Sac (WB), Manscape (WD), Valdez, Peacemaker, Greenspan, Velvet Q: Speed work day is my least favorite day of the week. A necessary evil among other workout options, in which you see positive gains quickly but have to suffer through every minute. So, given the chance to Q Redline, YHC took […]<\/p>\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-6977","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Beverly","date":"11\/20\/18","pax":"Light Brigade, Plunger, TR, Hitman, Sac (WB), Manscape (WD), Valdez, Peacemaker, Greenspan, Velvet"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6977","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6977"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6977\/revisions"}],"predecessor-version":[{"id":6978,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6977\/revisions\/6978"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6977"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6977"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6977"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}