{"id":20419,"date":"2022-10-11T19:28:00","date_gmt":"2022-10-11T23:28:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20419"},"modified":"2022-10-11T19:28:00","modified_gmt":"2022-10-11T23:28:00","slug":"stepping-up-just-another-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/10\/stepping-up-just-another-flatline\/","title":{"rendered":"Stepping Up &#8211; Just Another Flatline"},"content":{"rendered":"<p>Apparently the Q&#8217;s pre-blast message gave pause to a few Flatline note-worthys&#8230;.that, OR they suddenly became scared of the dark.\u00a0 Either way, those pax who were present were all in.\u00a0 Kudos to Lamb Chop, 10 days removed from Covid, who battled through post ailment fatigue.\u00a0 The Q stayed close to the AO for the initial phase, JUST IN CASE Spicoli decided to make a late appearance.\u00a0 No such luck.\u00a0 Otherwise, the Q tried to keep the morning&#8217;s events in-line with traditional Flatline protocol.<\/p>\n<p>It went something like this&#8230;..<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>20 SSH<\/li>\n<li>20 Imperial Storm Troops<\/li>\n<li>20 Hillbillies<\/li>\n<li>20 Arm Thingys (aka BURPEES)<\/li>\n<li>25 WWII<\/li>\n<li>15 Crunchy Frogs (in cadence)<\/li>\n<li>20 Freddy Mercs (in cadence)<\/li>\n<\/ul>\n<p>Mosey to Corpening Plaza<\/p>\n<p><strong>Round I<\/strong><\/p>\n<ul>\n<li>take the steps at pace from the plaza to the top<\/li>\n<li>1 Bobby Hurley<\/li>\n<li>Back to the bottom<\/li>\n<li>10 merkins<\/li>\n<li>REPEAT 5 Times<\/li>\n<\/ul>\n<p>Mosey to the steps on the far side<\/p>\n<p><strong>Round I &#8211; Part II<\/strong><\/p>\n<ul>\n<li>take the steps at pace from the plaza to the top<\/li>\n<li>1 Bobby Hurley<\/li>\n<li>Back to the bottom<\/li>\n<li>10 merkins<\/li>\n<li>REPEAT 5 Times<\/li>\n<li>LBCs for the Six<\/li>\n<li>5 Burpees<\/li>\n<\/ul>\n<p>Mosey to the BB&amp;T Building<\/p>\n<ul>\n<li>10 Derkins (in cadence)<\/li>\n<li>10 Forward Lunges<\/li>\n<li>20 Mtn Climbers (in cadence)<\/li>\n<\/ul>\n<p>Mosey back to the plaza<\/p>\n<p><strong>Round II<\/strong><\/p>\n<ul>\n<li>take the steps at pace from the plaza to the top<\/li>\n<li>1 Bobby Hurley<\/li>\n<li>Back to the bottom<\/li>\n<li>10 Mike Tysons<\/li>\n<li>REPEAT 5 Times<\/li>\n<\/ul>\n<p>Mosey to the steps on the far side<\/p>\n<p><strong>Round II &#8211; Part II<\/strong><\/p>\n<ul>\n<li>take the steps at pace from the plaza to the top<\/li>\n<li>1 Bobby Hurley<\/li>\n<li>Back to the bottom<\/li>\n<li>10 Mike Tysons<\/li>\n<li>REPEAT 5 Times<\/li>\n<li>LBCs for the Six<\/li>\n<li>5 Burpees<\/li>\n<\/ul>\n<p>Mosey to the BB&amp;T Building<\/p>\n<ul>\n<li>10 Erkins (in cadence)<\/li>\n<li>20 Jump Squats<\/li>\n<li>15 In &amp; Outs (in cadence)<\/li>\n<\/ul>\n<p>Mosey back to the AO<\/p>\n<p>15 Merkin Jacks<\/p>\n<p>AND Recover!<\/p>\n<p>Schlitz definitely won the sweat award&#8230;Hands down.\u00a0 Turnover and Bevo maintained Energizer Bunny mode throughout and Lamb Chop posted a gutty performance despite the aforementioned physical hardship.\u00a0 Truly a pleasure being with these men!<\/p>\n<p>Prayer Requests:<\/p>\n<ul>\n<li>continued concern and challenges regarding Dean&#8217;s mobility and leg flexibility<\/li>\n<li>Greenspan&#8217;s wife and family<\/li>\n<li>Giles<\/li>\n<li>all those Pax with babies on the way<\/li>\n<\/ul>\n<p>COT &#8211; Bevo took the pax out, giving thanks for the fellowship and the blessing of being out on this fine morning.<\/p>\n<p>AYE !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apparently the Q&#8217;s pre-blast message gave pause to a few Flatline note-worthys&#8230;.that, OR they suddenly became scared of the dark.\u00a0 Either way, those pax who were present were all in.\u00a0 Kudos to Lamb Chop, 10 days removed from Covid, who battled through post ailment fatigue.\u00a0 The Q stayed close to the AO for the initial [&hellip;]<\/p>\n","protected":false},"author":28,"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-20419","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Cherry Pie","date":"10\/11\/2022","pax":"Lamb Chop, Schlitz, Turnover, Bevo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20419","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20419"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20419\/revisions"}],"predecessor-version":[{"id":20420,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20419\/revisions\/20420"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20419"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20419"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20419"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}