{"id":8575,"date":"2019-04-08T12:45:11","date_gmt":"2019-04-08T16:45:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8575"},"modified":"2019-04-08T12:45:11","modified_gmt":"2019-04-08T16:45:11","slug":"a-bakers-dozen-run-and-gun-in-the-mist","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/04\/a-bakers-dozen-run-and-gun-in-the-mist\/","title":{"rendered":"A Baker’s Dozen Run and Gun in the Mist"},"content":{"rendered":"

YHC had his VQ of Run & Gun this morning.\u00a0 We were blessed with a beautiful, misty but warm morning to run some loops and hills in the vicinity of Hanes Park.\u00a0 YHC felt very lucky the rain held off as he was worried about modeling the umbrella look to keep his phone dry at the end as Sac had to do Friday morning at OGs\/Tractors due to much rain.\u00a0 Most PAX stayed on course… there was some slight variation at the end but all did at least the prescribed distance of 3.02 miles (is MapMyRun really that precise??).<\/p>\n

Running was followed by Tabatas:<\/p>\n

    \n
  1. Squats & American Hammers<\/li>\n
  2. Alternating Shoulder Taps & Flutter kicks<\/li>\n
  3. Mountain Climbers & Dolly’s<\/li>\n
  4. Merkins & Weezy Jefferson<\/li>\n<\/ol>\n

    Announcements:<\/p>\n

      \n
    1. Color Run to benefit Carter High School is April 27th; Juice Box requested donations to the cause early & often<\/li>\n
    2. Hope 5K at Bailey Park this Saturday; late start at 10AM<\/li>\n<\/ol>\n

      COT:<\/p>\n

      YHC offered some words of thanks for all of us being blessed with the energy to make it to this workout and the fellowship it provides.\u00a0 Prayers were also offered for a cyclist who has commuted to his business in Old Salem from Lexington for 40 years.\u00a0 He has been hit by a car twice in the last two weeks (Reynolda at Valley Road and also on Robinhood in Buena Vista) and is on life support in the hospital.<\/p>\n

      MC:<\/p>\n

        \n
      • Some commented on the “ab focused” tabata which was due to the Q sticking with rotator cuff surgery recovery approved exercises; it was a bit harder than intended but everyone survived<\/li>\n
      • There was some “crop dusting” as one of the PAX (to remain nameless) thoughtfully stepped away from the circle of tabata but forgot to check the wind direction<\/li>\n
      • The music selection drew some commentary as it started a little slow with Suedehead by Morrissey and Just Breathe by Pearl Jam and then jarringly moved on to Boom Boom Pow by The Black Eyed Peas<\/li>\n<\/ul>\n

         <\/p>\n","protected":false},"excerpt":{"rendered":"

        YHC had his VQ of Run & Gun this morning.\u00a0 We were blessed with a beautiful, misty but warm morning to run some loops and hills in the vicinity of Hanes Park.\u00a0 YHC felt very lucky the rain held off as he was worried about modeling the umbrella look to keep his phone dry at […]<\/p>\n","protected":false},"author":483,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,110],"tags":[],"class_list":["post-8575","post","type-post","status-publish","format-standard","hentry","category-run-gun","category-running"],"acf":{"q":"Lawnboy","date":"8Apr19","pax":" Total Recall, Van Pelt, Mutton, Shuttlecock, Butter, Lysol, Burlap, 'Bout Time, Sacagawea, Lemming, Juice Box, Wiki, Lawnboy (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8575","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\/483"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8575"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8575\/revisions"}],"predecessor-version":[{"id":8578,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8575\/revisions\/8578"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8575"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}