{"id":12330,"date":"2020-06-12T15:22:40","date_gmt":"2020-06-12T19:22:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12330"},"modified":"2020-06-12T15:22:40","modified_gmt":"2020-06-12T19:22:40","slug":"flatline-3","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/06\/flatline-3\/","title":{"rendered":"Flatline"},"content":{"rendered":"<p>I had a fun and exciting workout planned, but then turnover stood me up for the EC run that was his idea, so while on the sadclown EC, I had time to think of something more painful and torturous, to wit<\/p>\n<p>Skip the warm-up and mosey to the ampitheater for some stair work. Start at the bottom and run up the steps, with both feet touching each step, at the top perform a set of merkins and return to the bottom for 5 burpees.<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Wide Merkins<\/li>\n<li>Crucible Merkins<\/li>\n<li>Ranger Merkins<\/li>\n<li>Diamond Merkins<\/li>\n<\/ul>\n<p>Mosey to the parking garage and everyone grabbed some space on the wall for<\/p>\n<ul>\n<li>Peoples chair, each PAX does 10 jack reachers down the line<\/li>\n<li>BTTW, each PAX does 1 australian merking down the line<\/li>\n<li>Peoples chair, each PAX does 15jack reachers down the line<\/li>\n<li>BTTW, each PAX does 3 australian merking down the line<\/li>\n<\/ul>\n<p>Still in the parking garage, lunge walk up the incline stopping at every other column for 15 merkins and 5 pullups.<\/p>\n<ul>\n<li>Merkins<\/li>\n<li>Wide Merkins<\/li>\n<li>Crucible Merkins<\/li>\n<li>Ranger Merkins<\/li>\n<li>Diamond Merkins<\/li>\n<\/ul>\n<p>Still int the parking garage and everyone grabbed some space on the wall for<\/p>\n<ul>\n<li>Peoples chair, each PAX does 10 jack reachers down the line<\/li>\n<li>BTTW, each PAX does 1 australian merking down the line<\/li>\n<li>Peoples chair, each PAX does 15jack reachers down the line<\/li>\n<li>BTTW, each PAX does 3 australian merking down the line<\/li>\n<\/ul>\n<p>Mosey back to the start for a few minutes of Mary and we were done<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Pinto is going to be stepping up for his VQ at flatline soon, be on the lookout. Truckstop is next in line<\/li>\n<li>a group including hoptoberfest and wobegon are working on putting together a setting to talk and learn about racial equity so that we can be effective leaders in our community. be on the lookout for details<\/li>\n<li>AO challenge is still forthcoming<\/li>\n<li>Footlong is moving on 6\/13 @0830 and needs some help loading and unloading. DM him for details<\/li>\n<\/ul>\n<p>Prayer requests:<\/p>\n<ul>\n<li>BAM: prayers to not be an idiot<\/li>\n<li>that we can all have peace and love in our hearts<\/li>\n<li>march at 1800 at hanes mall, by olive garden<\/li>\n<li>with civil unrest, pandemic, loss of jobs\/wages and lead to depression and substance. prayers that we can approach from a place of love and understanding<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>I had a fun and exciting workout planned, but then turnover stood me up for the EC run that was his idea, so while on the sadclown EC, I had time to think of something more painful and torturous, to wit Skip the warm-up and mosey to the ampitheater for some stair work. Start at [&hellip;]<\/p>\n","protected":false},"author":213,"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-12330","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Palin","date":"6\/9\/20","pax":"BAM, Bluto, $5 footlong, truckstop, lamb chop, poncho, tigger, pinto, van gogh, turnover, root canal, tarheel, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12330","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12330"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12330\/revisions"}],"predecessor-version":[{"id":12360,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12330\/revisions\/12360"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12330"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12330"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12330"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}