{"id":17230,"date":"2021-09-21T11:06:06","date_gmt":"2021-09-21T15:06:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17230"},"modified":"2021-09-21T11:06:06","modified_gmt":"2021-09-21T15:06:06","slug":"not-dead-yet","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/09\/not-dead-yet\/","title":{"rendered":"Not Dead Yet"},"content":{"rendered":"<p>13 showed up at the First Pres parking lot this morning, curious if YHC could avoid actually and literally flatlining at Flatline this morning.\u00a0 Cones were set up, speaker hooked up, tunes were played and 13 got after it, defeating Dr. Death aka Kevorkian once again.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Windmill x10 IC<\/li>\n<li>Whirly&#8217;s Got The Clap x10 IC<\/li>\n<li>Peter Parker x10 IC, hold it<\/li>\n<li>Parker Peter x10 IC, hold it<\/li>\n<li>Mountain Climbers x20 IC<\/li>\n<li>Arm Swirly Things, forward x10 IC, hold it (only for @CherryPie)<\/li>\n<li>Arm Swirly Things, reverse x10 IC, hold it<\/li>\n<li>Overhead Claps x10 IC, hold it<\/li>\n<li>Seal Claps x10 IC<\/li>\n<\/ul>\n<p><strong>The Thang:\u00a0 The Kevorkian<\/strong><\/p>\n<p>Cones were set up at 20 yards, 40 yards and 60 yards in the parking.\u00a0 Partner up.\u00a0 Size, speed, fitness goals do not matter.\u00a0 Partner A stays and does AMRAP of the called exercise.\u00a0 Partner B runs to first cone and back and trades places with Partner A.\u00a0 Partner B stays and does AMRAP of the called exercise.\u00a0 Partner A runs to first cone and back and trades places with Partner B.\u00a0 Rinse and repeat for the second cone and third cone.\u00a0 Burpees for your bros for the six.\u00a0 Switch partners for each round.<\/p>\n<p>Round 1:\u00a0 Merkins<\/p>\n<p>Round 2:\u00a0 Squats<\/p>\n<p>Round 3:\u00a0 LBCs<\/p>\n<p>Round 4: Carolina Dry Docks<\/p>\n<p>Round 5:\u00a0 Alternating Lunges<\/p>\n<p>Round 6:\u00a0 Low Dolly<\/p>\n<p>Round 7:\u00a0 Wide Merkins<\/p>\n<p>Round 8:\u00a0 Monkey Humpers<\/p>\n<p>Round 9:\u00a0 Penguin Crunch<\/p>\n<p>Round 10:\u00a0 Alternating Shoulder Taps<\/p>\n<p>Round 11:\u00a0 Calf Raises<\/p>\n<p>Round 12:\u00a0 Mutton Crunch (because YHC was partnered with @Mutton himself for this round)<\/p>\n<p>Round 13:\u00a0 Box Cutters<\/p>\n<p><strong>COT\/BOM<\/strong>:\u00a0 YHC took us out<\/p>\n<p><strong>FIN<\/strong>.<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<p>Several, or at least @BAM, noted that YHC is a bit of a one trick pony by pulling out #TheKevorkian again, but YHC thought it was the perfect routine for #Flatline&#8230;keeps us moving which YHC thinks is the sixth core principle with respect to #Flatline.\u00a0 @BAM also accused YHC of recycling the playlist&#8230;there were a couple of new tunes added and a couple deleted so it wasn&#8217;t a complete rehash.\u00a0 Although there are only so many songs about death that one can take.<\/p>\n<p>@Bevo has a stated goal of bringing a variety of Qs out to #Flatline.\u00a0 The unintended consequence of which is some old dudes and #Redwoods come out of the woodwork, like @Mutton, @Lysol, @Toto and @Spicoli.\u00a0 Gotta believe we had the highest number of #Redwoods out of any other workout on this fine Tuesday in the Dash.<\/p>\n<p>There was also a high count of #BigTobacco executives and executives-in-training with @LambChop and @Frostbite joining industry veterans @Lysol and @Toto for the fun.<\/p>\n<p>Pleasure to workout with @MichaelBolton for the first time.\u00a0 @Cheesesteak pretty much did his own thing like usual.\u00a0 @CherryPie got in a few extra burpees because YHC called Arm Swirly Things just for him.\u00a0 Couldn&#8217;t tell if @Zuckerberg&#8217;s glasses were fogged up or not, but certainly hope the workout was tough enough to do so.<\/p>\n<p>As @Spicoli mentioned, it would have been really hard to get out of bed were it not for you guys this morning.\u00a0 Remember to make every moment, every hour and every day count since we&#8217;re not dead yet.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>13 showed up at the First Pres parking lot this morning, curious if YHC could avoid actually and literally flatlining at Flatline this morning.\u00a0 Cones were set up, speaker hooked up, tunes were played and 13 got after it, defeating Dr. Death aka Kevorkian once again. Warm-O-Rama SSH x20 IC IW x15 IC Windmill x10 [&hellip;]<\/p>\n","protected":false},"author":72,"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-17230","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Starfish","date":"9\/21\/2021","pax":"BAM, Frostbite (WB), Lamb Chop, Spicoli, Toto, Cherry Pie, Zuckerberg, Michael Bolton, Lysol, Bevo, Mutton (WD), Cheesesteak, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17230","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17230"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17230\/revisions"}],"predecessor-version":[{"id":17231,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17230\/revisions\/17231"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}