This is what we did at both Flatline and TRQ. All exercises were either OYO or in cadence.
\nRound 1
\nDirkins
\nBuster Douglass (like Mike Tyson, but without the merkin)
\nFreddie Mercuries
\nRound 2
\nDips (partner assisted at Flatline)
\nLunge left leg
\nLow Flutter
\nRound 3
\nMerkins
\nLunge right leg
\nMutton crunch left
\nRound 4
\nIrkins
\nLeft leg step-ups (at Flatline we modified to left leg squats [we stepped our right leg out and did squats with our left leg])
\nMutton crunch right
\nRound 5
\nCarolina Dry Docks
\nRight leg step-ups (at Flatline we modified to right leg squats [we stepped our left leg out and did squats with our right leg])
\nGas pumps
\nRound 6
\nNolan Ryan left
\nCopperhead Squats
\nLow Dolly
\nRound 7
\nNolan Ryan right
\nApolo Ohno
\nLBC
\nRound 8
\nAlternating shoulder taps
\nTuck jump
\nBox cutter
\nRound 9
\nBalls to the wall
\nDonkey kicks
\nPenguin crunch
\nRound 10
\nElbow Plank (this was our last exercise at TRQ)
\nJump squats
\nRosalita
\nRound 11
\nJack Reachers
\nAl Gore
\nAmerican hammer
\nRound 12
\nSeal Claps
\nTime\u2019s up<\/p>\n
At Flatline, we ran up a level of the parking deck between rounds. <\/p>\n
At TRQ, we alternated between fast feet, SSHs and running with scissors between rounds (except Palin and Five Dollar Footlong- they did different exercises as necessary\/preferred).<\/p>\n
NMM
\nShoutout to VG for not only posting in the torrential rain at Flatline (at least when we started), but also for agreeing to Q if I couldn\u2019t make it (wife was having a hard time breathing the night before and I wasn\u2019t sure I was going to make it). As I sat in the parking lot at 5:27 I was hoping that VG wouldn\u2019t be a team player so I could go home, drink coffee and watch it rain, but VG really let me down with his commitment to be there in case he needed to Q. <\/p>\n
Shoutout to Palin and Five Dollar Footlong for helping out with the cadence for some of the exercises at TRQ. Those guys bring a lot of energy, and I mean a lot of energy. I, on the other hand, was tired and grumpy and just wanted to drink coffee and watch it rain.<\/p>\n
Announcements
\nPax are reminded to always do your backblasts when you Q a workout. If you don\u2019t, your pay will be docked accordingly. <\/p>\n
There will be a convergence workout at Jamison Park on Saturday, March 7th. The cost of admission is to bring a FNG.<\/p>\n
Footlong stole someone\u2019s hat (one of those fancy The North Face models) recently at The Distillery. Because I forgot to bring a hat, I stole it from him. It\u2019s blue with an orange label. It\u2019s really nice. I will give it to you if it\u2019s yours if you promise to prosecute Footlong (and not me) for larceny.<\/p>\n
Prayer requests
\nFor Palin and his wife in their adjustment to life with a bouncing baby boy. <\/p>\n
Burns and his wife are expecting to deliver very soon. If it\u2019s a boy, he has to bring him to the convergence.<\/p>\n
COT
\nYHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":"
This is what we did at both Flatline and TRQ. All exercises were either OYO or in cadence. Round 1 Dirkins Buster Douglass (like Mike Tyson, but without the merkin) Freddie Mercuries Round 2 Dips (partner assisted at Flatline) Lunge left leg Low Flutter Round 3 Merkins Lunge right leg Mutton crunch left Round 4 […]<\/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":[112,114,79,85],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-core-and-strength","category-flatline","category-the-rock-quarry"],"acf":{"q":"Whirly\/Van Gogh\/Palin\/Five Dollar Footlong","date":"02\/25 and 02\/26","pax":"Flatline- Van Gogh and Whirly
\r\n
\r\nTRQ- Palin, Five Dollar Footlong, Ziggy, Sgt. Schulz, Boomerang, TPS, Whirly"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11718","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=11718"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"predecessor-version":[{"id":11719,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11718\/revisions\/11719"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}