Sexy Boy!
QIC: Closer
Date: 4/27/2021
PAX: Van Gogh, Burns, Hedwig, Toe Tag, Pita, Dr. Toot, Lamb Chop, Drip, Mule and Honey Badger
Flatline is designed to be a high tempo beatdown with no rest. This morning YHC attempted to put together my best plan to keep the PAX moving and heart rates up.
Growing up Saturday morning wrestling was part of my childhood. In middle school and high school my dad and I would tune into the Monday Night Wars of WWE RAW and WCW Nitro. Being from Connecticut I always leaned towards WWE fandom. 2000 was probably the last time I tuned into the sports entertainment product, but the wrestlers and entrance music hold memories. With the theme of WWE wrestling intro music we got after it.
THE THANG
Running the Square Circle – One PAX would run around the circle while everyone does SSH, IST and Mountain Climbers. We changed exercise every 4 running PAX. These 3 exercises were used as “rest” throughout the entire match.
Run to the top of the parking lot for DB drills.
Running the ropes – Spread out so everyone has a parking spot line. Run the line which was the length of two parking spots. In the middle jump over the line AKA your wrestling opponent. In the turn imagine you are bouncing off the ropes. x20
Apollo Creed the line while jumping over the middle line x 5
Crab walk the line (no jump) x1
MOSEY TO THE ARENA – Winston Square Park
Merkins x10 and Squat Jumps x10
Repeato x15
Side Lunge x10 and Mountain Climber x10
Repeato x10
Ring entrance Up the stairs
Run up -> Turn Right -> Run down Repeato x5
Jump up -> Turn Right -> Run down Repeato x5
Squats x10 and Irkins x10
Repeato x10
Monkey Humpers x10 and Derkins x10
Repeato x10
MOSEY TO THE GARAGE FOR A STEEL CAGE MATCH
In the First Pres Parking lot pause for 5 Burpees.
CAGE MATCH
Overhead press x20 and Alternate knee touch x20
Repeato
Sprint the ramp to the fence cage and run backwards down the ramp
Pull ups x5 and LBCs x20
Sprint the ramp to the fence cage and run backwards down the ramp
Heals to Heaven x20 and something x20
Sprint the ramp to the fence cage and run backwards down the ramp
ELBOW DROP OFF THE TOP ROPE
1 minute elbow plank
MOSEY back to the parking lot for 1 minute of low flutter
FIN
COT
Prayed for Toe Tags friend that recently diagnosed with pancreatic cancer, Burns brought up a fellow Social Studies teacher that is in a coma, Lamb Chop’s acquaintance that was in a car accident with 7 children. In all three cases prayed for healing and peace. With gratitude prayed that we can both strengthen our bodies as well as our hearts and minds and that we can live with Grace, Love, Truth, Peace and Justice. Amen
NMM
We had an FNG fka Ryan Childress. Lamb Chop saw his question on Facebook looking for a cheap gym. What’s better than free? F3 is free. The Price is Right! PLINKO
Welcome Plinko who is originally from Elkin and recently moved to Winston Salem and he works in logistics for a company in Pilot Mountain. Keep coming out. Lot’s of options downtown and around Winston Salem.
Flatline had the most Hate Hates of any AO that I’ve visited recently. That doesn’t discount the Ayes and Respects that brought the heat. Strong guys pushing each other!
YHC enjoyed the soundtrack although not sure how many PAX knew or recognized WWE entrance music. Shawn Michaels SEXY BOY was a highlight especially being teamed up with Monkey Humpers
Burns and Van Gogh pulled me around for a 2 mile EC run which was a good way to warm up
Great to see Mule, Hedwig and Honey Badger racing on the sprints in the cage match
My memory started fading into the puddle of sweat left behind and I am sure there are a few errors or missed exercises in this backblast. Feel free to comment below with corrections and edits.
YHC still needs to work on my 5 core principles of F3. Just remember we are all small men.
Missed Bevo who was fighting the post Covid vaccination symptoms. Thanks for the keys!
WWE Flatline Playlist
https://music.amazon.com/user-playlists/671856497dd645ceb0ee85046568612dsune?ref=dm_sh_HZ0PSX1T5gyJkDxMwMuRWxCcc
