{"id":9985,"date":"2019-08-20T13:20:15","date_gmt":"2019-08-20T17:20:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9985"},"modified":"2019-08-20T13:20:15","modified_gmt":"2019-08-20T17:20:15","slug":"enilder-sgninorm-siht-morf-tsalbkcab","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/enilder-sgninorm-siht-morf-tsalbkcab\/","title":{"rendered":"enildeR s’gninorm siht morf tsalbkcaB"},"content":{"rendered":"

PAX: Hitman, Valdez, The Vig, Manscape, Peacemaker, Greenspan<\/p>\n

 <\/p>\n

Over the past few weeks we have been running laps and up and down hills.\u00a0 Not that there is anything wrong with that.\u00a0 That is what redline is.\u00a0 However, I wanted to do something a little different.\u00a0 So this is what we did<\/p>\n

Warm up run around HP and gather at base of Intimidator followed by some high knees and Zuckerbergs.<\/p>\n

The Thang<\/p>\n

    \n
  1. Run up Clover BACKWARDS to Carolina then switch to regular up to Glade<\/li>\n
  2. Mosey back down to track<\/li>\n
  3. Run 100 M BACKWARDS then 300M Regular<\/li>\n
  4. Mosey to Brookstown and run BACKWARDS to Carolina then switch to regular up to 4 1\/2 St then continue to Summit<\/li>\n
  5. Mosey back to track<\/li>\n
  6. Run 200 M BACKWARDS then 600M regular<\/li>\n
  7. Repeat until 615<\/li>\n<\/ol>\n

    Announcements -Shmedfest<\/p>\n

    NMM<\/p>\n

      \n
    1. YHC is not looking forward to waking up tomorrow and Thursday<\/li>\n
    2. Running 200M backwards is not fun<\/li>\n
    3. The Vig was quite the (insert favorite derogatory term) this AM.\u00a0 He seemed to throw every fallen limp into the feet of the following PAX.\u00a0 Then, was incredibly supportive of the other groups running on the track today.\u00a0 He pissed off at least one female as he passed her running BACKWARDS on the track.\u00a0 Then turned frontwards and kept going.\u00a0 What a jerk!!!<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      PAX: Hitman, Valdez, The Vig, Manscape, Peacemaker, Greenspan   Over the past few weeks we have been running laps and up and down hills.\u00a0 Not that there is anything wrong with that.\u00a0 That is what redline is.\u00a0 However, I wanted to do something a little different.\u00a0 So this is what we did Warm up run […]<\/p>\n","protected":false},"author":247,"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-9985","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"BALCO","date":"08\/20\/2019","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9985","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9985"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9985\/revisions"}],"predecessor-version":[{"id":9987,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9985\/revisions\/9987"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}