11 PAX gathered downtown for a Huckleberry Flatline – welcome El Chopo from Raleigh.\u00a0 Disclaimer provided at 0528.\u00a0 we did not get out of bed to take it easy. we have 3 stations today – get ready to push it………0530 go!<\/p>\n
mosey to corpening plaza for station 1.<\/p>\n
murder bunny across the plaza, run up the stairs to the fountain, 10 burpees, run back to the plaza, murder bunny across, run upstairs to fountain for 8 burpees, and continue till 0 burpees.<\/p>\n
mosey to the strollway next to the the plaza for station 2.\u00a0 9 large columns line the strollway.\u00a0 burpee broad jump the strollway to the end of the columns – at each column, increase the number of squat jumps in the burpee by 1.\u00a0 so by column 9, we are doing 9 squat jumps with each burpee before the broad jump.<\/p>\n
mosey to start for station 3 (11’s)- line up on the wall facing the wall.\u00a0 10 IC low squat pulse, 10 IC high squat pulse, 10 IC full ROM squats.\u00a0 run (as best you can) to the top of the parking lot for 1 V up.\u00a0 back to the wall for 9……… you get it.<\/p>\n
circle up for mary = hucks 3 merkins.\u00a0 TIME (26 seconds over per Starfish)<\/p>\n
Prayers for DQ, local child with bone cancer, friend who passed away from ALS last week.<\/p>\n
NMM<\/p>\n
lots of cardio, lots of leg work<\/p>\n
station 2 with the squat jumps was a favorite<\/p>\n
everyone got after it and impressed the Q<\/p>\n
starfish claims to be the WD….I do not believe him #F3works<\/p>\n
great to have El Chopo join from Raleigh<\/p>\n
Bevo – i still have the keys and im still in the parking lot – cant move my legs.<\/p>\n","protected":false},"excerpt":{"rendered":"
11 PAX gathered downtown for a Huckleberry Flatline – welcome El Chopo from Raleigh.\u00a0 Disclaimer provided at 0528.\u00a0 we did not get out of bed to take it easy. we have 3 stations today – get ready to push it………0530 go! mosey to corpening plaza for station 1. murder bunny across the plaza, run up […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[182],"class_list":["post-21467","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-flatline"],"acf":{"q":"Huckleberry","date":"3\/7\/2023","pax":"van gogh, hansel, starfish, chic flick, el chopo (DR from Raleigh), sex wax, burns, bevo, schlitz, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21467","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21467"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21467\/revisions"}],"predecessor-version":[{"id":21468,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21467\/revisions\/21468"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}