Flatline is designed to be a high tempo beatdown with no rest.\u00a0 This morning YHC attempted to put together my best plan to keep the PAX moving and heart rates up.<\/p>\n
Growing up Saturday morning wrestling was part of my childhood.\u00a0 In middle school and high school my dad and I would tune into the Monday Night Wars of WWE RAW and WCW Nitro.\u00a0 Being from Connecticut I always leaned towards WWE fandom.\u00a0 2000 was probably the last time I tuned into the sports entertainment product, but the wrestlers and entrance music hold memories.\u00a0 With the theme of WWE wrestling intro music we got after it.<\/p>\n
THE THANG<\/p>\n
Running the Square Circle – One PAX would run around the circle while everyone does SSH, IST and Mountain Climbers.\u00a0 We changed exercise every 4 running PAX.\u00a0 These 3 exercises were used as “rest” throughout the entire match.<\/p>\n
Run to the top of the parking lot for DB drills.<\/p>\n
Running the ropes – Spread out so everyone has a parking spot line.\u00a0 Run the line which was the length of two parking spots.\u00a0 In the middle jump over the line AKA your wrestling opponent.\u00a0 In the turn imagine you are bouncing off the ropes. x20<\/p>\n
Apollo Creed the line while jumping over the middle line x 5<\/p>\n
Crab walk the line (no jump) x1<\/p>\n
MOSEY TO THE ARENA – Winston Square Park<\/p>\n
Merkins x10 and Squat Jumps x10
\nRepeato x15<\/p>\n
Side Lunge x10 and Mountain Climber x10
\nRepeato x10<\/p>\n
Ring entrance Up the stairs
\nRun up -> Turn Right -> Run down Repeato x5<\/p>\n
Jump up -> Turn Right -> Run down Repeato x5<\/p>\n
Squats x10 and Irkins x10
\nRepeato x10<\/p>\n
Monkey Humpers x10 and Derkins x10
\nRepeato x10<\/p>\n
MOSEY TO THE GARAGE FOR A STEEL CAGE MATCH<\/p>\n
In the First Pres Parking lot pause for 5 Burpees.<\/p>\n
CAGE MATCH
\nOverhead press x20 and Alternate knee touch x20
\nRepeato<\/p>\n
Sprint the ramp to the fence cage and run backwards down the ramp<\/p>\n
Pull ups x5 and LBCs x20<\/p>\n
Sprint the ramp to the fence cage and run backwards down the ramp<\/p>\n
Heals to Heaven x20 and something x20<\/p>\n
Sprint the ramp to the fence cage and run backwards down the ramp<\/p>\n
ELBOW DROP OFF THE TOP ROPE
\n1 minute elbow plank<\/p>\n
MOSEY back to the parking lot for 1 minute of low flutter<\/p>\n
FIN<\/p>\n
COT
\nPrayed for Toe Tags friend that recently diagnosed with pancreatic cancer, Burns brought up a fellow Social Studies teacher that is in a coma, Lamb Chop’s acquaintance that was in a car accident with 7 children.\u00a0 In all three cases prayed for healing and peace.\u00a0 With gratitude prayed that we can both strengthen our bodies as well as our hearts and minds and that we can live with Grace, Love, Truth, Peace and Justice.\u00a0 Amen<\/p>\n
NMM<\/p>\n
We had an FNG fka Ryan Childress.\u00a0 Lamb Chop saw his question on Facebook looking for a cheap gym.\u00a0 What’s better than free?\u00a0 F3 is free.\u00a0 The Price is Right!\u00a0 PLINKO
\nWelcome Plinko who is originally from Elkin and recently moved to Winston Salem and he works in logistics for a company in Pilot Mountain.\u00a0 Keep coming out.\u00a0 Lot’s of options downtown and around Winston Salem.<\/p>\n
Flatline had the most Hate Hates of any AO that I’ve visited recently.\u00a0 That doesn’t discount the Ayes and Respects that brought the heat.\u00a0 Strong guys pushing each other!<\/p>\n
YHC enjoyed the soundtrack although not sure how many PAX knew or recognized WWE entrance music.\u00a0 Shawn Michaels SEXY BOY was a highlight especially being teamed up with Monkey Humpers<\/p>\n
Burns and Van Gogh pulled me around for a 2 mile EC run which was a good way to warm up<\/p>\n
Great to see Mule, Hedwig and Honey Badger racing on the sprints in the cage match<\/p>\n
My memory started fading into the puddle of sweat left behind and I am sure there are a few errors or missed exercises in this backblast.\u00a0 Feel free to comment below with corrections and edits.<\/p>\n
YHC still needs to work on my 5 core principles of F3.\u00a0 Just remember we are all small men.<\/p>\n
Missed Bevo who was fighting the post Covid vaccination symptoms.\u00a0 Thanks for the keys!<\/p>\n
<\/p>\n
WWE Flatline Playlist<\/p>\n
https:\/\/music.amazon.com\/user-playlists\/671856497dd645ceb0ee85046568612dsune?ref=dm_sh_HZ0PSX1T5gyJkDxMwMuRWxCcc<\/p>\n","protected":false},"excerpt":{"rendered":"
Flatline is designed to be a high tempo beatdown with no rest.\u00a0 This morning YHC attempted to put together my best plan to keep the PAX moving and heart rates up. Growing up Saturday morning wrestling was part of my childhood.\u00a0 In middle school and high school my dad and I would tune into the […]<\/p>\n","protected":false},"author":202,"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-15684","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Closer","date":"4\/27\/2021","pax":"Van Gogh, Burns, Hedwig, Toe Tag, Pita, Dr. Toot, Lamb Chop, Drip, Mule and Honey Badger"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15684","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\/202"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15684"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15684\/revisions"}],"predecessor-version":[{"id":15687,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15684\/revisions\/15687"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}