{"id":7378,"date":"2018-12-23T16:05:49","date_gmt":"2018-12-23T20:05:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7378"},"modified":"2018-12-24T22:38:38","modified_gmt":"2018-12-25T02:38:38","slug":"rng-bb-12-24-28","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/rng-bb-12-24-28\/","title":{"rendered":"RnG Backblast for 12\/24\/28"},"content":{"rendered":"<h4>RnG Preblast for 12\/24\/28<\/h4>\n<h5>PAX: Sack (WB), Peacemaker, Juice Box, Cheerio, &#8216;Bout Time, Sgt Schultz, Cobra, Fingers (WD)<\/h5>\n<h5>Date: 12\/24\/18<\/h5>\n<h5>QIC: Fingers<\/h5>\n<p>We launched from <strong>Harris Teeter Parking Lot at Thruway<\/strong> (420-22 S Stratford Rd, Winston-Salem, NC 27103 US).<\/p>\n<p><strong>TBT:<\/strong><\/p>\n<ul>\n<li>Left out of parking lot<\/li>\n<li>R on Knollwood St<\/li>\n<li>R on Greenwood Rd<\/li>\n<li>R on Country Club Rd<\/li>\n<li>L on Arbor Rd<\/li>\n<li>L on Forest Dr<\/li>\n<li>L on Westview Dr<\/li>\n<li>R on Reynolds Dr<\/li>\n<li>L at Traffic Circle onto Bitting Rd<\/li>\n<li>L on Country Club Rd<\/li>\n<li>R on Knollwood St<\/li>\n<li>L at Thruway back to start<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.mapmyrun.com\/routes\/view\/2349196711\" target=\"_blank\">MMR Link<\/a><\/p>\n<p>~3.6mi ~102ft climb<\/p>\n<p><strong>Tabata:<\/strong><br \/>\n<em>20 secs on, 10 secs off, 2 exercises, 4 sets each, each round a total of 8 sets<\/em><\/p>\n<ol>\n<li>Merkins + Squats<\/li>\n<li>Plank Jax + Monkey Humpers<\/li>\n<li>Cobra Humpers + Imperial Walkers<\/li>\n<\/ol>\n<p>We finished up with ~1min of plank.<\/p>\n<p>YHC took us out.<\/p>\n<p><strong>Announcements &amp; COT:<\/strong><\/p>\n<ul>\n<li>Prayers for @SgtShultz&#8217;s father-in-law who is in the hospital. Also prayers for @SgtShultz&#8217;s mother-in-law and wife.<\/li>\n<li>@JuiceBox and I left early; he because he is recovering from ACL surgery, me because I am slow. It was great to catch with him.<\/li>\n<li>Enjoyed seeing guys I don&#8217;t get to see often &#8211; @Sack, @Peacemaker, @Cobra, and @BoutTime. And, as always, it was great to see @SgtSchultz.<\/li>\n<li>Thanks for the keys, @BoutTime! Merry Christmas, every one!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>RnG Preblast for 12\/24\/28 PAX: Sack (WB), Peacemaker, Juice Box, Cheerio, &#8216;Bout Time, Sgt Schultz, Cobra, Fingers (WD) Date: 12\/24\/18 QIC: Fingers We launched from Harris Teeter Parking Lot at Thruway (420-22 S Stratford Rd, Winston-Salem, NC 27103 US). TBT: Left out of parking lot R on Knollwood St R on Greenwood Rd R on [&hellip;]<\/p>\n","protected":false},"author":58,"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-7378","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7378","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\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7378"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7378\/revisions"}],"predecessor-version":[{"id":7391,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7378\/revisions\/7391"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}