6 Pax joined the Q this morning to help get themselves back into shape. The Q this morning was told that he was uncreative and unimaginative by many pax. They apparently did not like that the Q did not make them run as much but the Q made sure they moved the whole time. Don’t worry $5, I kept the rules at Flatline. By the end though, the Pax had a lot of leg pain for some reason. The Q has no idea.<\/p>\n
The Warm Up<\/strong><\/p>\n JUST KIDDING THIS IS FLATLINE, THERE IS NO WARM UP!!!<\/p>\n The Thang<\/strong><\/p>\n Mosey to Corpening Plaza hop the stair up to the top of the fountain and mosey back down the other set of stairs and end up in the middle of the Plaza.<\/p>\n 2 rounds of Pax AMRAP Rounds<\/p>\n 1 Pax runs to the stairs hops every stair up to the top of the fountain, run around fountain to other stairs run down them back to the Plaza<\/p>\n Other Pax do:<\/p>\n Round 1: 5 derkins, 10 merkins, 15 erkins, 20 dips, 25 squats<\/p>\n Round 2: 5 Shoulder Tap merkins, 10 DC Bonnie Blairs, 15 Ski Abs, 20 Cobra Humpers, 25 Crunchy Frog<\/p>\n Mosey to front of BBT Stairs for some Ladders<\/p>\n Hop up the stairs do 5 Turkish Get Ups, run down do 1 burpee- continue until 1 Get up and 5 burpees<\/p>\n Mosey to Town LN\u00a0 1 Squat jump every light pole, the pax continued onto 4th and Marshall streets squat jumping every light pole up to 15 squat jumps, then monkey humpers starting at 16 going through 23. Made it back to start<\/p>\n Finish<\/p>\n COT<\/strong><\/p>\n $5 Footlong prayers<\/p>\n","protected":false},"excerpt":{"rendered":" 6 Pax joined the Q this morning to help get themselves back into shape. The Q this morning was told that he was uncreative and unimaginative by many pax. They apparently did not like that the Q did not make them run as much but the Q made sure they moved the whole time. Don’t […]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12121","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"5\/12\/2020","pax":"BAM, Catfish, Van Gogh, Zima, Huckleberry, Root Canal, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12121","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12121"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12121\/revisions"}],"predecessor-version":[{"id":12123,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12121\/revisions\/12123"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}