10 Pax arrived to help me celebrate 57 laps around the sun and to enjoy a fast paced typical Flatline work out.\u00a0 After joining F3 in Charlotte and watching it grow since Day 1 in Winston-Salem, I am always humbled by the quality of the men in our group.\u00a0 The support and push from my F3 brothers has meant the world to me and I am better for it.\u00a0 Thanks to these men for joining me first thing and to the others who have reached out.<\/p>\n
The Thang:<\/p>\n
There were 3 themes to this morning’s workout; Church, the number 57 and teamwork.<\/p>\n
As with all Flatline workouts, there is no warm up so off we went.\u00a0 Our first stop was a short distance away at the front of 1st Pres.\u00a0 We quickly executed 20 SS Hops and 15 whirlys to get a bit of a stretch.<\/p>\n
Then, the workout began in earnest.\u00a0 The Pax was instructed to move, at a fairly fast pace, to the steps of 1st Baptist Church.\u00a0 After finding a partner, the Pax was instructed on 3 separate exercises; each executed in the same manner.\u00a0 For some reason, a few of the not be named Pax, struggled with the instructions.\u00a0 They were as clear as mud.<\/p>\n
Exercise 1: Merkins.\u00a0 Partner 1, started with 1 merkin, Partner 2 with 2, P1 with 3, P2 with 4 and so on until P2 hit 10 merkins.\u00a0 Then we worked our way back down with P1 10 merkins, P2 9 and so on.\u00a0 This totaled 55 merkins, so we added 2 more for our 57.<\/p>\n
Exercise 2:\u00a0 Mutton Crunches, 1st 10 on one side, back down on the other – add 2 more – 57 total.<\/p>\n
Exercise 3: Lunges 55 + 2<\/p>\n
Off we went to St Pauls Episcopal Church<\/p>\n
Exercise 1:\u00a0 Dips up to 10 and back down + 2<\/p>\n
Exercise 2:\u00a0 WWIIs<\/p>\n
Exercise 3: Squats<\/p>\n
All totaled 57<\/p>\n
Fast mosey to Centenary UMC<\/p>\n
Time was running short so we dropped to 2 exercises.<\/p>\n
Exercise 1:\u00a0 Mountain Climbers<\/p>\n
Exercise 2:\u00a0 Low Flutter<\/p>\n
With time not on our side we made our way back to the AO.<\/p>\n
With one minute of overtime, we finished the morning with side lunges.<\/p>\n
Again, a final total of 57.<\/p>\n
Prayers for my buddy Chris Jones on Washington DC who was recently diagnosed with Esophageal Cancer.<\/p>\n
PSA:\u00a0 If you experience frequent acid reflux, get checked out.\u00a0 Males are susceptible to this.\u00a0 Stomach Acid weakens the esophagus and can make one susceptible to this.<\/p>\n
Thanks again to all the Pax for your well wishes and I look forward to the next 9 years + of WS Dash Pax.<\/p>\n
Mutton<\/p>\n","protected":false},"excerpt":{"rendered":"
10 Pax arrived to help me celebrate 57 laps around the sun and to enjoy a fast paced typical Flatline work out.\u00a0 After joining F3 in Charlotte and watching it grow since Day 1 in Winston-Salem, I am always humbled by the quality of the men in our group.\u00a0 The support and push from my […]<\/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-21393","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Mutton","date":"02\/21\/2023","pax":"Mutton, Spicoli, Cherry Pie, Burlap, Chick Flick, Bevo, Zima, Cheese Steak, Van Gogh, Schlitz"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21393","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=21393"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21393\/revisions"}],"predecessor-version":[{"id":21397,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21393\/revisions\/21397"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}