After thoroughly confusing myself and my fellow F3 Pax,\u00a0 calling Flatline Urban Assault, YHC did not know what to expect when I pulled into the 1st Pres Parking lot.\u00a0 Happily, I was greeted by 5 others looking for a Tuesday morning beat down.<\/p>\n
As by rule, upon the stroke of 5:30, the Pax immediately headed out of the parking lot towards BBT Field.\u00a0 After a brief run, we stopped at the bottom of the hill for some rock quarry work:
\nRows x 25<\/p>\n
Curls x 25<\/p>\n
Skull Crushes x 25<\/p>\n
Rock Merkins x 20<\/p>\n
On to BBT Field.<\/p>\n
At the upper lot the Pax was instructed on completing a Jacobs Ladder.<\/p>\n
7 Burpees at the bottom, 1 Squat Jump at the top.<\/p>\n
6 Burpees, 2 Squat Jumps and so on.<\/p>\n
We Bear Crawled to the top on the odd number Burpee<\/p>\n
Now that we were thoroughly drenched we headed for 4th Street.\u00a0 Along the way, there was a perfect spot for a round of Dips, Derkins and Erkins.\u00a0 10 Dips, 10 Derkins, 10 Dips, 10 Erkins.<\/p>\n
We continued on towards 4th street stopping for a 50 yard lunge walk followed by 20 Monkey Humpers.<\/p>\n
More running down 4th street for\u00a0 a repeato round of Dips, Derkins and Erkins.<\/p>\n
Finally, we arrived at the Cycle Bar for a round of various Mary exercises.<\/p>\n
After arriving back at the parking lot, we had just enough time for 2 minutes of high Plank.<\/p>\n
No announcements, but a prayer request for my brother-in-law who is int he middle of a first round of Chemo.<\/p>\n
YHC took us out asking for God’s support and giving the Pax strength and wisdom in these tough times.<\/p>\n","protected":false},"excerpt":{"rendered":"
After thoroughly confusing myself and my fellow F3 Pax,\u00a0 calling Flatline Urban Assault, YHC did not know what to expect when I pulled into the 1st Pres Parking lot.\u00a0 Happily, I was greeted by 5 others looking for a Tuesday morning beat down. As by rule, upon the stroke of 5:30, the Pax immediately headed […]<\/p>\n","protected":false},"author":221,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79,1],"tags":[],"class_list":["post-10388","post","type-post","status-publish","format-standard","hentry","category-flatline","category-uncategorized"],"acf":{"q":"Mutton","date":"10\/01\/2019","pax":"Mutton, Dr Toot Canal, Full Upright Position, Honeybadger, Tommy Boy, Lazy Boy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10388","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10388"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10388\/revisions"}],"predecessor-version":[{"id":10393,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10388\/revisions\/10393"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}