8 pax gathered at Hanes Park for Run ‘n Gun. The run:<\/p>\n
Start at Hanes Park
\nLeft on Sunset
\nLeft on West End
\nContinue straight on Reynolda
\nLeft on Avon
\nLeft on Robinhood
\nRight on Reynolda
\nContinue straight on West End
\nRight on Sunset<\/p>\n
Mapmyrun link:<\/p>\n
https:\/\/www.mapmyrun.com\/routes\/view\/2595962404<\/p>\n
The gun:
\nTabata-:30 exercise, :10 rest
\n\tUpper body\t Lower body Core
\nRound 1\tDirkins\t Box jumps Freddie Mercuries
\nRound 2\tDips\t Lunge left Low Flutter
\nRound 3\tMerkins\t Lunge right Mutton crunch left
\nRound 4\tIrkins\t Left leg step-ups Mutton crunch right
\nRound 5\tCarolina Dry Docks\t Right leg step-ups Gas pumps
\nRound 6\tNolan Ryan left\t Copperhead Squats\t Low Dolly
\nRound 7\tNolan Ryan right\t Apolo Ohno\t LBC
\nRound 8\tAlternating shoulder taps Tuck jump\t Box cutter
\nRound 9\tBalls to the wall\t Donkey kicks\t Penguin crunch
\nRound 10 Elbow Plank\t Jump squats\t Rosalita
\nRound 11 Jack Reachers\t Al Gore\t American hammer
\nRound 12 Seal Claps\t Calf raises\t 6\u201d<\/p>\n
NMM
\nAs for the run, some pax did the 3.13 route in reality, some did it only theoretically. My plan was to run out 10 minutes, then turn back and get to the park at about the same time as whoever got back first. That works theoretically, but if your timer on your watch doesn’t start when you press it, the plan doesn’t work. Consequently, I turned around at 5:48 instead of 5:40, then got back to the park just in time to do some merkins and crunches, then it was time to go home.<\/p>\n
Because I was running late to get back to the park, I cut through the park to get to the tennis shelter between the tennis courts and track and didn’t have my phone for the tabata timer or bluetooth speaker. Consequently, instead of doing :30 on, :10 rest to a gangsta playlist, we just did some merkins and crunches in cadence, then went home. #notjuiceboxapproved<\/p>\n
Some of the pax seemed to like the route because it “only had two turns.”<\/p>\n
As for the gun, we did all of the above exercises only theoretically.<\/p>\n
I tried F3 gears yesterday morning. Theoretically speaking, it was a great idea. In reality, if you’re not much of a biker, and not much of a runner, you probably shouldn’t do F3 gears on Sunday (for the first time), then Q Run ‘n Gun on Monday. Palin really enjoyed hearing me talk about this in reality the first time I mentioned it. The other seven times I mentioned it, he only enjoyed it theoretically. <\/p>\n
It was great having 7 layer join us this morning.<\/p>\n
Juicebox mentioned making an intentional effort to make it clear that Run ‘n Gun is for all pax regardless of running ability.<\/p>\n
Announcements
\nLysol is looking for volunteers to help with H.O.P.E. this Thursday from 9ish-11ish.<\/p>\n
Sac needs Qs for Run ‘n Gun.<\/p>\n
Prayer requests
\nPeacemaker’s wife is getting ready to start her second round of cancer treatment. <\/p>\n
Sac’s wife is pregnant- due in December. <\/p>\n
COT
\nYHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
8 pax gathered at Hanes Park for Run ‘n Gun. The run: Start at Hanes Park Left on Sunset Left on West End Continue straight on Reynolda Left on Avon Left on Robinhood Right on Reynolda Continue straight on West End Right on Sunset Mapmyrun link: https:\/\/www.mapmyrun.com\/routes\/view\/2595962404 The gun: Tabata-:30 exercise, :10 rest Upper body […]<\/p>\n","protected":false},"author":9,"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-9584","post","type-post","status-publish","format-standard","hentry","category-run-gun"],"acf":{"q":"Whirly","date":"07\/15\/19","pax":"7 layer, Palin, Mutton, Lysol, Juicebox, Sac, Van Pelt, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9584","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9584"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9584\/revisions"}],"predecessor-version":[{"id":9585,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9584\/revisions\/9585"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9584"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9584"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9584"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}