Bevo and YHC decided (or the former strongly encouraged YHC) to do a ‘Q switch’ since we are both site Q’s on Tuesdays.\u00a0 I don’t normally do flatline and, not being too familiar with downtown opted to stay in the parking lot. Tonka and I arrived earlier, set up, and were greeted by two visiting PAX from Ajax, NC. Root Canal, Lamb Chop, and Greenspan soon arrived and – in the spirit of flatline – we started off and kept moving till time.<\/p>\n
To warm up we alternated lunges and bear crawls to the other side of the parking lot and back, stopping for 2 burpees at every two spaces.<\/p>\n
THE THANG<\/p>\n
Four stations at each corner of the parking lot.<\/p>\n
#1 Merkins \/ Squats \/ American Hammers<\/p>\n
#2 Diamond Merkins \/ Lunges (dc) \/ Freddie Mercs<\/p>\n
#3 Wide Merkins \/ Jump Squats \/ Heels to Heaven<\/p>\n
#4 Carolina Dry Docks \/ Monkey Humpers \/ LBCs<\/p>\n
Start with 5 reps per exercise at each station. Run to each station. Once one round is completed, add 5 more reps till time.<\/p>\n
PAX made it to 25 reps.<\/p>\n
Ascending reps are far harder than YHC had realized.<\/p>\n
Root Canal and Lamb Chop led the charge with the two out-of-towners. Was great to catch up with Greenspan, and our WB Tonka gave YHC a much needed push!<\/p>\n
No announcements or prayer requests.<\/p>\n
YHC took us out<\/p>\n
This was a strong and fun group and honored to lead and expand my ‘Q horizons’.<\/p>\n
Thanks Bevo! Keys are somewhere in the parking lot.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bevo and YHC decided (or the former strongly encouraged YHC) to do a ‘Q switch’ since we are both site Q’s on Tuesdays.\u00a0 I don’t normally do flatline and, not being too familiar with downtown opted to stay in the parking lot. Tonka and I arrived earlier, set up, and were greeted by two visiting […]<\/p>\n","protected":false},"author":485,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-17934","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Ziggy","date":"11\/16\/2021","pax":"Root Canal, Tonka, Lamb Chop, Greenspan, Ziggy (QIC), Slim Shady, Bobby Boucher"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17934","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17934"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17934\/revisions"}],"predecessor-version":[{"id":18263,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17934\/revisions\/18263"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}