6 Pax showed up for a fast moving Flatline beatdown.\u00a0 72 degrees and 90% humidity made for a particularly sultry morning as we left the parking lot sharply at 5:30 with NO warm up per Flatline rules.<\/p>\n
Our first adventure was to head to down 1st Street ( I think\u00a0 it’s 1st st) to the rock pile for 2 sets of the following.\u00a0 Bent rows, Skull Crushers and Curls.<\/p>\n
This was the last time we stood still as we headed back up 1st street to Corpening Plaza for a very simple, but painful set of exercises.<\/p>\n
We started with 5 Burpees at one corner, 10 Dips at another corner, 15 squats at the 3rd corner and 20 Crunch Frogs at the 4th corner.\u00a0 We followed this with a quick trip up the steps, around the fountain and back down the opposite steps to the first corner where we started over, but added 5 reps to each round. (10 burpees, 15 dips, 20 squats, 25 crunchy frogs)<\/p>\n
This was a real crowd pleaser!<\/p>\n
We made it up to 25 Burpees for a total of 75.\u00a0 YHC has a hard time not getting in 100 burpees, so upon completing each of the other exercises at the last 3 corners, we all did 5 extra burpees.\u00a0 90 total.<\/p>\n
We had just enough time to make it back to the AO for 10 more burpees – 100 total- and 15 Mutton Crunches.<\/p>\n
I was soaked as was everyone else.\u00a0 Great group of men to be with this morning and we are all better for it.<\/p>\n
COT:
\nPrayers for Jackson’s M having a few fertility tests today.\u00a0 We all forget it is the “miracle of birth” and some have more difficulty than others.<\/p>\n
We celebrated answered prayers for my brother in law Mark who has had multiple myeloma for many years.\u00a0 His numbers look right for a new T cell treatment that will begin in a month.\u00a0 He has never questioned his faith nor complained about his life.<\/p>\n
Announcements:\u00a0 Convergence Saturday at Hanes Park.\u00a0 1st round at 6, followed by IS at 7.<\/p>\n","protected":false},"excerpt":{"rendered":"
6 Pax showed up for a fast moving Flatline beatdown.\u00a0 72 degrees and 90% humidity made for a particularly sultry morning as we left the parking lot sharply at 5:30 with NO warm up per Flatline rules. Our first adventure was to head to down 1st Street ( I think\u00a0 it’s 1st st) to the […]<\/p>\n","protected":false},"author":221,"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-16471","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Mutton","date":"06\/29\/2021","pax":"Mutton, Cheesesteak, Lambchop, Van Gogh, Palin, Dr Toot Canal"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16471","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16471"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16471\/revisions"}],"predecessor-version":[{"id":16474,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16471\/revisions\/16474"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}