Redline still sucks!\u00a0 It’s been over a year since I’ve been to Redline. Thanks to an email from the site Q with a request to Q an upcoming workout I was inspired to venture back out to the track. It reminded me of my #VQ at Redline from 4 years ago. I decided to keep it simple and the Pax ran in circles.<\/p>\n
Warmorama in the parking lot<\/p>\n
SSH, IST and ABE<\/p>\n
On the track we did two warm up laps with various movements like power skips and high knees.<\/p>\n
The Thang<\/p>\n
Sprint 200, recover walk 100 x3<\/p>\n
Sprint 100, recover walk 100 x6<\/p>\n
Sprint 200, recover mosey 200 x3<\/p>\n
Spring 100, recover mosey 100 x3<\/p>\n
I can’t remember if those number are correct, but they are vaguely familiar.<\/p>\n
Saved time for core work in the parking lot with planks, rope climb and American hammer.<\/p><\/blockquote>\n
COT<\/p>\n
Prayed for Grace, Truth and Justice to abound!\u00a0 Prayers for Peacemaker’s M.<\/p>\n
Beverly is running to raise awareness and money for Moji which is a new coffee shop. https:\/\/www.f3winstonsalem.com\/f3\/moji-411-relay-run-help-support-the-new-moji-coffee-shop\/<\/p>\n
There were some fast guys out on the track this morning. I’m glad I didn’t spill Merlot on my return to the track.<\/p>\n
<\/p>\n
It was an honor and a privilege to Q. See you in a few years.<\/p>\n
<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Redline still sucks!\u00a0 It’s been over a year since I’ve been to Redline. Thanks to an email from the site Q with a request to Q an upcoming workout I was inspired to venture back out to the track. It reminded me of my #VQ at Redline from 4 years ago. I decided to keep […]<\/p>\n","protected":false},"author":202,"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-9211","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Closer","date":"6\/4","pax":"Glazer, Peacemaker, Manscape, Hitman, Little Piggy, Valdez, Balco, Closer (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9211","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9211"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9211\/revisions"}],"predecessor-version":[{"id":9215,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9211\/revisions\/9215"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}