9 Pax stayed up late to see the Q’s twitter preblast and descended on the Outcast AO (Leinback Park). The route (link below) rounded to an even 3.0 miles and featured a NICE downhill first mile. Of course the downhill start came with a price to be paid back later. #cobains<\/p>\n
https:\/\/www.mapmyrun.com\/routes\/view\/2383213027<\/p>\n
The tabata portion of the workout started with a big time Q fail as the cold sucked all of the battery life of YHCs phone. Huge #tclaps to JuiceBox with the save. He grabbed his tabata timer and classic rock tunes like a seasoned RNG pro!<\/p>\n
Exercises included [Merkins\/LBCs] and [Squats\/Air Claps].<\/p>\n
Announcements: Run Ranger Run is kicking off this week. There are 3 to 4 F3WS teams participating. If any PAX are interested, there is still time to join a team .. or create one!<\/p>\n
Prayers go out to Cobra’s mother who is undergoing surgery later this week.<\/p>\n","protected":false},"excerpt":{"rendered":"
9 Pax stayed up late to see the Q’s twitter preblast and descended on the Outcast AO (Leinback Park). The route (link below) rounded to an even 3.0 miles and featured a NICE downhill first mile. Of course the downhill start came with a price to be paid back later. #cobains https:\/\/www.mapmyrun.com\/routes\/view\/2383213027 The tabata portion […]<\/p>\n","protected":false},"author":118,"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-7830","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Bueller?","date":"01\/28\/2019","pax":"Bout Time, The Vig, Zuckerberg, Toto, JuiceBox, Spamalot, Burlap, Cobra, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7830","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7830"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7830\/revisions"}],"predecessor-version":[{"id":7831,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7830\/revisions\/7831"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}