YHC bad planning meant the Pax had to endure a low cardio high strength workout at Flatline, which may be an oxymoron. When the Q has a race and doesn\u2019t want to run a lot, the Pax did a lot of Merkins and Abs in the Parking Deck<\/p>\n
The Thang<\/p>\n
Circle up in parking deck<\/p>\n
hold plank while pax go around each do 5 Merkins go through twice<\/p>\n
100 LBC<\/p>\n
100 box cutters<\/p>\n
50 table top crab reaches<\/p>\n
Mosey to next level<\/p>\n
<\/p>\n
Circle up in parking deck<\/p>\n
hold plank while pax go around each do 5 Merkins go through twice<\/p>\n
100 gas pumps<\/span><\/p>\n 100 low flutter<\/span><\/p>\n 100 cobra crunch<\/span><\/p>\n mosey to next level<\/p>\n Circle up in parking deck<\/p>\n hold plank while pax go around each do 5 Merkins go through twice<\/p>\n 25 side crunch each side<\/span><\/p>\n 25 dc plank hand foot touch <\/span><\/p>\n 25 single side plank crunches<\/span><\/p>\n Mosey to next level<\/p>\n <\/p>\n Push up circle 5 each times 2<\/span><\/p>\n 25 left\/ Right straight leg sit ups<\/span><\/p>\n 25 left\/ Right straight leg sit ups with turn<\/span><\/p>\n 100 H2H pulses<\/span><\/p>\n Mosey back to bottom level<\/p>\n Push up circle 5 each times 2<\/p>\n Hold boat pose<\/p>\n boat low dolly<\/p>\n boat Leg raises<\/p>\n boat full body sit ups<\/p>\n Finish<\/p>\n COT<\/p>\n Burns= Conspiracy and Bevo= Mayhem Qs<\/p>\n Continue to pray for those effected by Covid<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" YHC bad planning meant the Pax had to endure a low cardio high strength workout at Flatline, which may be an oxymoron. When the Q has a race and doesn\u2019t want to run a lot, the Pax did a lot of Merkins and Abs in the Parking Deck The Thang Circle up in parking deck […]<\/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":[79],"tags":[],"class_list":["post-15078","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"H.O.G","date":"3\/2\/2021","pax":"Bevo, Turnover, Greenspan, Drip, Workbench, Lamb Chop, Mutton, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15078","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=15078"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15078\/revisions"}],"predecessor-version":[{"id":15089,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15078\/revisions\/15089"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}