{"id":14027,"date":"2020-12-08T14:09:44","date_gmt":"2020-12-08T18:09:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14027"},"modified":"2020-12-08T14:09:44","modified_gmt":"2020-12-08T18:09:44","slug":"a-decked-out-beatdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/12\/a-decked-out-beatdown\/","title":{"rendered":"A decked out beatdown"},"content":{"rendered":"<p>On a frigid 32 degree morning, PAX dared to post at Flatline knowing no Q was on the calendar. Fearless, the PAX accepted risk at attending, knowing that anything could happen&#8230; really it went pretty smooth though!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warmorama<\/strong><\/p>\n<ul>\n<li>Run around the parking lot perimeter then head to the parking deck<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>Half Murph Read-loaded Ladder (VG)\n<ul>\n<li>Run up to first level. 5 pull-ups, 10 merkins, 15 squats. Run down to start<\/li>\n<li>Run up to second level. 5 pull-ups, 10 merkins, 15 squats. Run down to start<\/li>\n<li>Run up to third level. 5 pull-ups, 10 merkins, 15 squats. Run down to start<\/li>\n<li>Run up to fourth level. 5 pull-ups, 10 merkins, 15 squats. Run down to start<\/li>\n<li>Run up to fifth level. 5 pull-ups, 10 merkins, 15 squats. Run down to previous level<\/li>\n<li>5 pull-ups, 10 merkins, 15 squats. Run down to previous level<\/li>\n<li>5 pull-ups, 10 merkins, 15 squats. Run down to previous level<\/li>\n<li>5 pull-ups, 10 merkins, 15 squats. Run down to previous level<\/li>\n<li>5 pull-ups, 10 merkins, 15 squats. Run down to start<\/li>\n<li>5 pull-ups, 10 merkins, 15 squats.<\/li>\n<\/ul>\n<\/li>\n<li>Leg Work (Cheesesteak)\n<ul>\n<li>Sprint up to first level, 20 calf raises, 10 one legged squat (each side)<\/li>\n<li>Apollo Creed up to second level, 20 calf raises, 10 one legged squat (each side)<\/li>\n<li>Apollo Creed up to third level, 20 LBC, 20 low flutter<\/li>\n<li>Backwards run up to third level, 20 LBC, 20 Full extension crunch<\/li>\n<li>Backwards run up to fourth level, 20 one legged side squats<\/li>\n<li>Run up to top, 20 LBC, 20 calf raises<\/li>\n<li>Run down to fifth level, peoples chair, 20 x Head\/Shoulder\/Knees\/Toes<\/li>\n<li>Run down to fourth level, peoples chair, 20 x Jack Reachers<\/li>\n<li>Run down to third level, peoples chair w\/heels raised, 20 x Moroccan Night Clubs (dubbed the Moroccan Lap Dance)<\/li>\n<li>Run down to second level, peoples chair with timed Yoga chair pose x 3<\/li>\n<li>Run down to first level, one legged peoples chair, 10 x Jack Reachers IC (each leg)<\/li>\n<li>Run down to start, 10 Supine Pull-ups<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>25 WWII (Cherry Pie)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>Prayer request for Spams dad<\/li>\n<li>Prayer request for PAX on IR<\/li>\n<li>Christmas Light decorating at Zima&#8217;s house on Friday at 8. Contact Huck if interested. Zima has the decorations from last year.<\/li>\n<li>Lambchop took us out<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>A solid quartet this morning that YHC was proud to post with.<\/li>\n<li>Tigger slept through his alarm (again).<\/li>\n<li>YHC learned that Cherry Pie was in quarantine the past month, and YHC was glad to have him back out!<\/li>\n<li>A lot of running at first did a good job to warm us up (and low use of hands kept the fingers warm)<\/li>\n<li>Lambchop did not appreciate the running<\/li>\n<li>Cheesesteak did a good job modifying with YHCs ladder. Glad to hear his bicep tendinitis is getting better. His Carolina Drydock form would make Zima proud! (&#8220;Does Zima give compliments though?&#8221; Cherry Pie asked)<\/li>\n<li>Cheesesteak got revenge on YHC for the upper body exercises by calling many one legged torture moves and peoples chair. YHC complained it wasn&#8217;t fair because I weighed more.<\/li>\n<li>Lambchop then mentioned seeing a wedding picture of YHC on Facebook and loudly declared how scrawny I was, and what happened?! Surely he asking because he wanted to get on whatever plan YHC was on&#8230;<\/li>\n<li>Slack was mentioned, obviously&#8230;. YHC mentioned how many PAX still don&#8217;t have notifications on. It&#8217;s easy to do in the &#8220;You&#8221; section in the App. Cherry Pie said he would get on that!<\/li>\n<li>YHC then learned Lambchop is on an iphone 5 and the App doesn&#8217;t really work&#8230; good news is he plans to upgrade to an iphone 8 soon!<\/li>\n<li>Discussions of Cherry Pie&#8217;s quarantine was had as well&#8230; again, glad to have him back!<\/li>\n<li>The group stayed talkative the whole time, and it was really just an all around great morning.<\/li>\n<\/ul>\n<p>Looking forward to giving the keys back next Tuesday! Great group and a great start to the day. Until next time,<\/p>\n<p>&nbsp;<\/p>\n<p>VG out<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On a frigid 32 degree morning, PAX dared to post at Flatline knowing no Q was on the calendar. Fearless, the PAX accepted risk at attending, knowing that anything could happen&#8230; really it went pretty smooth though! &nbsp; Warmorama Run around the parking lot perimeter then head to the parking deck The Thang Half Murph [&hellip;]<\/p>\n","protected":false},"author":42,"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-14027","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh, Cheesesteak","date":"12\/08\/2020","pax":"Lambchop (WB), Cherry Pie (WD), Cheesesteak (QIC), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14027","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14027"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14027\/revisions"}],"predecessor-version":[{"id":14028,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14027\/revisions\/14028"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}