{"id":7496,"date":"2019-01-05T10:02:24","date_gmt":"2019-01-05T14:02:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7496"},"modified":"2019-01-05T10:02:26","modified_gmt":"2019-01-05T14:02:26","slug":"got-us-a-benchmark","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/got-us-a-benchmark\/","title":{"rendered":"Got us a benchmark"},"content":{"rendered":"\n<p><strong>QIC<\/strong>:&nbsp; Thistle<\/p>\n\n\n\n<p><strong>Date<\/strong>:&nbsp; January, 2 2019<\/p>\n\n\n\n<p><strong>THE PAX<\/strong>:&nbsp;&nbsp;&nbsp; Greenspan,\nBurns, Splash, Van Gogh, Zima, Mongoose, Dr. Toot Canal, Red Eye, Spamalot, Burlap,\nThistle.<\/p>\n\n\n\n<p>Eleven (11) PAX\ngathered on a cool January morning in the parking lot of Meadowlark Elementary\nSchool.&nbsp; The goal of this morning was to establish\na baseline for our fitness to start 2019.&nbsp;\nSo why not try to complete a Murph and see how you stand.&nbsp; <\/p>\n\n\n\n<p><strong>WARMARAMA:&nbsp;&nbsp;<\/strong>&nbsp;None of the usual exercises.&nbsp; Just start running the first mile.&nbsp; Only concern was the short distance on Meadowlark\n\u2013 it was not busy and we had reflective vests \u2013 so as safe as possible.&nbsp; <\/p>\n\n\n\n<p><strong>THE THANG:&nbsp;<\/strong>&nbsp;The baseline beatdown was a Murph.&nbsp; So a mile run, 100 pull ups, 200 merkins and\n300 squats.&nbsp; This was my first Murph \u2013 I did\nsets of 5 pull ups, 10 merkins and 15 squats, since pull ups are tough for\nme.&nbsp; <\/p>\n\n\n\n<p>The PAX all completed\nat least 6 laps by the time 0615 arrived, resulting in a coverage of\napproximately&nbsp;3.0 miles in distance and&nbsp;91 reps of each exercise.<\/p>\n\n\n\n<p>YHC\u2019s main goal (and I\nwasn\u2019t alone) was to not allow Cherry Pie to lap me.&nbsp; Thankfully, 0615\narrived before he was able to do so.<\/p>\n\n\n\n<p><strong>NMM:<\/strong><\/p>\n\n\n\n<p><strong>My apologies for the very late BB Zima.&nbsp; But this was a great group and got after it\nto start 2019.&nbsp; Thanks for the push to be\na better man in many facets of my life.&nbsp;\nI have a lot of areas to improve. &nbsp;Zima, keys are on the side of Meadowlark Road \u2013\nbe careful.<\/strong><\/p>\n\n\n\n<p><strong>COT:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>YHC took us out<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>QIC:&nbsp; Thistle Date:&nbsp; January, 2 2019 THE PAX:&nbsp;&nbsp;&nbsp; Greenspan, Burns, Splash, Van Gogh, Zima, Mongoose, Dr. Toot Canal, Red Eye, Spamalot, Burlap, Thistle. Eleven (11) PAX gathered on a cool January morning in the parking lot of Meadowlark Elementary School.&nbsp; The goal of this morning was to establish a baseline for our fitness to start [&hellip;]<\/p>\n","protected":false},"author":158,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-7496","post","type-post","status-publish","format-standard","hentry","category-mayhem"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7496","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\/158"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7496"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7496\/revisions"}],"predecessor-version":[{"id":7497,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7496\/revisions\/7497"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7496"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}