{"id":18046,"date":"2021-12-07T12:17:48","date_gmt":"2021-12-07T16:17:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18046"},"modified":"2021-12-07T12:17:48","modified_gmt":"2021-12-07T16:17:48","slug":"flatline-with-a-side-of-clurpees","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/12\/flatline-with-a-side-of-clurpees\/","title":{"rendered":"Flatline with a side of Clurpees"},"content":{"rendered":"<p>We had a good showing of Pax for Flatline, 14 Pax!\u00a0 Despite my best efforts, there was a lot of positive energy throughout the workout&#8230;right?<\/p>\n<p><strong>The Thang<\/strong><\/p>\n<p>We began our journey by moseying up to the top of the parking deck where the work began:<\/p>\n<ul>\n<li>SSH x 20<\/li>\n<li>5 clurpees: I introduced this incredible exercise to the group(clap after the Merkin and a tuck jump at top of the burpee) that sounds like an STD<\/li>\n<li>20 squats<\/li>\n<\/ul>\n<p>We moseyed back all the way down to the bottom of the parking deck:<\/p>\n<p>Level one: 10 Burp-ups followed by alternating bear crawl\/lunges every overhead beam to next level then lateral shuffle up to next level, again alternating directions every overhead beam<\/p>\n<ul>\n<li>Run backwards to top of parking deck<\/li>\n<li>Top of parking deck:\n<ul>\n<li>Mountain climbers for the 6<\/li>\n<li>5 Clurpees<\/li>\n<li>20 squats<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Mosey back down to 2<sup>nd<\/sup> level and repeat (x 3 levels)<\/p>\n<p>Total reps in Parking garage: 80 squats, 30 burpups, 20 Clurpees and a lot of bear crawl, lunges, lateral shuffle, and backwards running!<\/p>\n<p>&nbsp;<\/p>\n<p>We then moseyed over to Winston Square park<\/p>\n<p><u>Round one: <\/u><\/p>\n<ul>\n<li>Alternating between Merkins and WWII\u2019s each level\/step, working your way up to top of each section, run down steps to get to next section (8 total sections)<\/li>\n<li>Roll two dice: one to determine # of Merkins reps, 2<sup>nd<\/sup> to determine # of WWII\u2019s<\/li>\n<li>first round: Rolled 4 Merkins\/step, 5 WWII&#8217;s\/step<\/li>\n<li>I believe there were 6 steps in each section for a total of\n<ul>\n<li>96 Merkins<\/li>\n<li>120 WWII&#8217;s<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><u>Round two:<\/u><\/p>\n<ul>\n<li>Same as above but alternating between American Hammers (double count) and donkey kicks<\/li>\n<li>5 American Hammers and 3 donkey kicks (I don&#8217;t actually remember)-we ran out of time and only did one section (6 steps) before we mosied back to start<\/li>\n<\/ul>\n<p><strong>COT<\/strong><\/p>\n<p>14 Pax, awesome showing this morning<\/p>\n<p>Shoutouts to our FNGs for crushing the workout.\u00a0 Both FNGs were brought by yours truly-Honey Badger and both are my neighbors.\u00a0 &#8220;Bob Ross&#8221; was named first after I mentioned that he helped me paint the exterior of my house and did a fine job.\u00a0 &#8220;Mr. Rodgers&#8221; was then named after sharing he was such a friendly neighbor by dog sitting for me.<\/p>\n<p>Announcements: Airbag has Q at Flatline next week. Lambchop Qing TRQ<\/p>\n<p>Prayer Requests: a Call to give back to those in need during this season, a good reminder for all of us, whether that be time with volunteering or giving financially. A few local volunteer opportunities were discussed including the Winston homeless shelter, Salvation army as well as Christmas for the City at the Benton Convention center.<\/p>\n<p>Had a lot of fun with these fine gentlemen, thanks for the opportunity to Q!<\/p>\n<p>&nbsp;<\/p>\n<p>-HB<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We had a good showing of Pax for Flatline, 14 Pax!\u00a0 Despite my best efforts, there was a lot of positive energy throughout the workout&#8230;right? The Thang We began our journey by moseying up to the top of the parking deck where the work began: SSH x 20 5 clurpees: I introduced this incredible exercise [&hellip;]<\/p>\n","protected":false},"author":565,"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-18046","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Honey Badger","date":"12\/7\/21","pax":"Drip, Lambchop, Air bag, Wobegon, Bevo, Huckleberry, Cherry Pie, Cheesesteak Zima, Spicoli, WorkBench, Honey Badger, FNG (Bob Ross), FNG (Mr. Rodgers). 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