{"id":11840,"date":"2020-03-11T12:22:32","date_gmt":"2020-03-11T16:22:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11840"},"modified":"2020-03-11T12:22:32","modified_gmt":"2020-03-11T16:22:32","slug":"pump-fakes-are-a-real-thing","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/03\/pump-fakes-are-a-real-thing\/","title":{"rendered":"Pump Fakes Are A Real Thing"},"content":{"rendered":"<p>It all started innocently enough with a short tweet hinting at Tabata. Of course, YHC had no plan whatsoever for a Tabata workout. YHC had a plan for what would be a Flatline worthy beatdown. Following a few short texts with the Site Q a few tweaks were made that would allow for a beatdown that could be modified slightly. The result was what YHC still refers to as a &#8220;good grind&#8221;. It went something like this:<\/p>\n<p>WARM-O-RAMA<\/p>\n<ul>\n<li>SSH x 20 IC<\/li>\n<li>ARM SWIRLY THINGS x 10?15?20 IC<\/li>\n<li>ABE VIGODA x 5 or 6<\/li>\n<\/ul>\n<p>So the MC did not ramp up&#8230;&#8230; It was full bore from jump. YHC was immediately thrown off or never really on target anyway. You will have to question a PAX that was there. Either way, YHC pulled the plug on the warmup pretty quickly and we were off.<\/p>\n<p>THE BEATDOWN<\/p>\n<p>PAX moseyed from the parking lot up to Fourth Street, made a few right turns and back down the Strollway to Corpening Plaza. Upon arrival we found $5 Footlong already there and completing OYO exercises, injured foot and all #HIM. We also found a well placed piece of cardboard. Instructions were given to the PAX for Seven Layers of Dip.<\/p>\n<p>Dips at the fountain at the top of Corpening Plaza. Start with 3 and increase by 3 with every round\/layer (3,6,9&#8230;&#8230;).<\/p>\n<p>Run down the stairs and to the bottom of the plaza to complete the following:<\/p>\n<ol>\n<li>10 x Hand Release Merkins and 10 x Viaducts\/Aquaducts\/Side Crunches on each side<\/li>\n<li>10 x Copperhead Squats and 20 x LBCs<\/li>\n<li>10 x Wide Merkins and 10 x Nolan Ryans on each side<\/li>\n<li>10 x Right Staggerrd Squat and 20 x American Hammers<\/li>\n<li>10 x Diamond Merkins and 20 x Freddie Mercuries<\/li>\n<li>10 x Left Staggered Squat and 20 x Low Flutters<\/li>\n<li>10 x Mike Tysons and 20 x Low Dollies<\/li>\n<\/ol>\n<p>After this round, there was still time and a few fastholes exclaimed that they would complete an EC lap for the six. The look on their faces was priceless when YHC exclaimed that we were going to UNWIND IT! I mean it is FlatLine, amiright !?!<\/p>\n<p>The PAX dug in and kept pushing until YHC called it a 6:10. A few took the long way back to the parking lot and the rest a direct route. All PAX continued to move until 6:15.<\/p>\n<p>FINISHED<\/p>\n<p>ANNOUNCEMENTS<\/p>\n<p>ZimaWeek 2020 has concluded. Seemingly with minimal scaring and no fanfare.<\/p>\n<p>PRAYERS<\/p>\n<ul>\n<li>$5 Footlong has a foor injury that is really testing him mentally and physically. Prayers for a speedy recovery.<\/li>\n<li>Unspoken prayers<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p>NMM<\/p>\n<p>Hats of to $5 Footlong for the push this morning. Even with an injury the guy pushed through the whole time.<\/p>\n<p>Great to see PITA back at it.<\/p>\n<p>YHC apologizes to those hoping for Tabata. There is always tomorrow.<\/p>\n<p>Honor to lead such a strong group this morning.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It all started innocently enough with a short tweet hinting at Tabata. Of course, YHC had no plan whatsoever for a Tabata workout. YHC had a plan for what would be a Flatline worthy beatdown. Following a few short texts with the Site Q a few tweaks were made that would allow for a beatdown [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[],"class_list":["post-11840","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"PostHole","date":"03\/10\/2020","pax":"$5 Footlong, Offsides(WD), Huckleberry, Hedwig(WB), Zima, Van Gogh, Lysol, PITA and PostHole"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11840","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\/498"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11840"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11840\/revisions"}],"predecessor-version":[{"id":11850,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11840\/revisions\/11850"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}