{"id":14545,"date":"2021-01-15T11:58:18","date_gmt":"2021-01-15T15:58:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=14545"},"modified":"2021-01-15T14:35:02","modified_gmt":"2021-01-15T18:35:02","slug":"if-you-drink-dont-drive-do-the-bear-crawl","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/01\/if-you-drink-dont-drive-do-the-bear-crawl\/","title":{"rendered":"If you drink, don’t drive…Do the Bear Crawl"},"content":{"rendered":"

First and foremost, if you don’t get the title of this Backblast, allow me to enlighten you with some of the greatest music<\/a> known to man. You’re welcome.<\/p>\n

10 PAX defeated the #fartsack and got after it in the gloom at #Flatline. YHC’s primary objective was to hit the minimum number of daily reps for the #2021Challenge. YHC’s secondary objective was to do a lot more than the minimum but also work in some bear crawls because I love them.<\/p>\n

This..Is…FLATLINE!!! So we don’t warmup.<\/p>\n

Mosey to Corpening Plaza where we found the massive Christmas tree had been murdered and left in an unsettling pile on the ground.<\/p>\n

We had 4 stations where we would complete our reps for the #2021Challenge. Mode of transportation between the bottom 3 was bear crawls.<\/p>\n

Station 1: Merkins x20 OYO<\/p>\n

Station 2: Squats x20 OYO<\/p>\n

Station 3: WW2’s x20 OYO<\/p>\n

Mosey to top of Corpening to the fountain<\/p>\n

Station 4: Burpees x10 OYO<\/p>\n

We completed this circuit 3 times to hit our minimum reps, but we weren’t done.<\/p>\n

Mosey to corner of 2nd and Cherry: 20 Merkins<\/p>\n

Mosey to corner of 2nd and Marshall: 20 Squats<\/p>\n

Mosey to corner of 2nd and Spruce: 20 WW2s<\/p>\n

Mosey to lot in between Spruce and Poplar: 10 Burpees<\/p>\n

PAX then partnered up for a modified DORA<\/p>\n

P1 would perform suicide drill across the width of parking lot<\/p>\n

P2 would perform Bear Crawl DB Drills down the length of the lot<\/p>\n

Repeato<\/p>\n

Mosey to Winston Square Park for more DORA<\/p>\n

P1 would stay at center of amphitheater and perform called exercise<\/p>\n

P2 would mosey up the outer stairs and around the amphitheater, back down to the stage<\/p>\n

Exercises:<\/p>\n

50 Burpees<\/p>\n

100 Merkins<\/p>\n

200 Squats<\/p>\n

300 WW2s (I think only 1 team got to these)<\/p>\n

Running out of time so mosey back to launch<\/p>\n

Finished<\/p>\n

All said and done, most PAX got in at least 60 Burpees, 120 Merkins, 150 squats, and 100 WW2s<\/p>\n

CoT<\/p>\n

Prayers for Sgt Schultz who suffered a minor stroke after the Ruck on Sunday. He had a procedure to have a stint placed in his carotid aterery, but is recovering well.<\/p>\n

Beverly is running 43 miles to celebrate his 43rd birthday this Saturday…because that’s a totally normal thing to do. The event is raising money for H.O.P.E. There is a sign up sheet<\/a> to run with him and encourage him through this endeavor. Plenty of spots still open.<\/p>\n

New Saturday AO is starting on January 30th at River Oaks Comm Church. There will be a 0600 beatdown AND a 0700 beatdown every week.<\/p>\n

F3 Blood drive is Feb 20th at Red Cross on Coliseum from 9:30am – 2:30pm. Join the team and sign up.<\/p>\n

@Cherry Pie shared that he’s been listening to Hal Elrod’s podcast and how that has been inspirational for him. Find that here<\/a>.<\/p>\n

Always an honor to lead the PAX. Thanks for the keys, @Bevo.<\/p>\n

NMM<\/p>\n

#TClaps to @VanGogh for choosing to come to Flatline over the other awesome options of Parliament and Redline. YHC HC’d to both of his Q’s for Mayhem and Distillery later in the week if VG promised to come to Flatline. I dropped the ball on Mayhem (and paid for it dearly), but I did make it to the Distillery so no penalty burpees for that one.<\/p>\n

Was great meeting @Bob the Builder. Had not posted with him before. He RIRO’d with @Honey Badger and was an absolute beast the entire morning. I don’t think he was fazed by the beatdown in the least. Strong work!<\/p>\n

@Lois Lane is becoming a regular now and was great to get to do some partner work with him today. He definitely carried YHC during the last portion of DORA. @LL was not able to be at the Distillery on Thursday (smart choice), but then he did the beatdown on his own on Thursday afternoon. What a beast\/psychopath.<\/p>\n

@Lambchop found his MC partner early on in @Cherry Pie. These two parakeets were chatting about anything and everything all morning all while breezing through each of the exercises. One of these days I’ll try to come up with something that actually challenges these guys.<\/p>\n

@Dr Toot did Dr Toot things and dominated from start to finish. If I’ve said it once, I’ve said it 100 times: if I can do half of what he does when I’m his age, then I’ll be in good shape. Strong work, sir!<\/p>\n

@D-Day made a rare appearance at Flatline and put in some serious work. YHC didn’t recognize him when he first walked up, but the multicolored shorts and shirt combo should have been a dead giveaway.<\/p>\n

@Bevo wondered out loud, once we got to Corpening, if this was a recycled beatdown (one where YHC’s speaker and choice of music was criminally underappreciated). It wasn’t, but he was quick to remind everyone of YHC’s speaker troubles of the past.<\/p>\n

Strong work, men.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

First and foremost, if you don’t get the title of this Backblast, allow me to enlighten you with some of the greatest music known to man. You’re welcome. 10 PAX defeated the #fartsack and got after it in the gloom at #Flatline. YHC’s primary objective was to hit the minimum number of daily reps for […]<\/p>\n","protected":false},"author":491,"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-14545","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Turnover","date":"1.12.20","pax":"Van Gogh , Bob the Builder , Honey Badger , Bevo , Root Canal (WD) , D-Day , Lois Lane (WB) , Cherry Pie , Lamb Chop , Turnover (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14545","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\/491"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14545"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14545\/revisions"}],"predecessor-version":[{"id":14548,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14545\/revisions\/14548"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14545"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14545"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14545"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}