{"id":22534,"date":"2023-09-19T12:24:40","date_gmt":"2023-09-19T16:24:40","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22534"},"modified":"2023-09-19T12:24:40","modified_gmt":"2023-09-19T16:24:40","slug":"keep-it-moving-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/keep-it-moving-at-flatline\/","title":{"rendered":"Keep it moving at Flatline"},"content":{"rendered":"<p>A lovely morning to make a jaunt downtown for the festive beatdown known as Flatline.\u00a0 Always a challenge to make sure pax keep in constant motion for 45 minutes and that they would deem those 45 minutes &#8220;sufficient.&#8221;<\/p>\n<p>YHC showed up at 0525 excited to get the day started and to lay out the info that would guide our time.\u00a0 Tonka was the first to arrive on the scene, sporting a nifty Chicago Cubs shirt.\u00a0 Turns out, he&#8217;s a BoSox fan and the shirt was a gift.\u00a0 As a Braves fan, YHC was thankful for that.\u00a0 The respects and double respects made their way in before the site Q jogged over right as the clock struck 0530.<\/p>\n<p>So, away we go!<\/p>\n<p><strong>Warmorama (yes, warmoramas are allowed, just can&#8217;t stop moving)<\/strong><\/p>\n<ul>\n<li>SSH for a little bit<\/li>\n<li>Plank around pieces of paper to explain what the plan was<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<div data-pm-slice=\"1 3 []\" data-en-clipboard=\"true\">Home base exercise, then mosey to various points for stated exercises, then come back home to repeato<\/div>\n<div>5 burpees<\/div>\n<div>10 hand release merkins<\/div>\n<div>15 copperhead squats<\/div>\n<div>20 low flutter<\/div>\n<div><\/div>\n<div>Station 1 &#8211; 2nd and Liberty<\/div>\n<ul>\n<li>\n<div>15 CDD<\/div>\n<\/li>\n<li>\n<div>15 dips<\/div>\n<\/li>\n<li>\n<div>15 Derkins<\/div>\n<\/li>\n<\/ul>\n<div>Station 2 &#8211; Cherry &amp; 4th<\/div>\n<ul>\n<li>\n<div>15 squats<\/div>\n<\/li>\n<li>\n<div>15 lunges<\/div>\n<\/li>\n<li>\n<div>25 calf raises<\/div>\n<\/li>\n<\/ul>\n<div>Station 3 &#8211; Marshall &amp; 4th<\/div>\n<ul>\n<li>\n<div>15 H2H<\/div>\n<\/li>\n<li>\n<div>15 Am Ham<\/div>\n<\/li>\n<li>\n<div>15 low dolly<\/div>\n<\/li>\n<\/ul>\n<div>Station 4 &#8211; Calvary Moravian 2nd and Poplar<\/div>\n<ul>\n<li>\n<div>20 CDD<\/div>\n<\/li>\n<li>\n<div>20 Dips<\/div>\n<\/li>\n<li>\n<div>20 Derkins<\/div>\n<\/li>\n<\/ul>\n<div>Station 5 &#8211; Marshall St &amp; just past 1st St<\/div>\n<ul>\n<li>\n<div>20 squats<\/div>\n<\/li>\n<li>\n<div>20 Lunges<\/div>\n<\/li>\n<li>\n<div>30 calf raises<\/div>\n<\/li>\n<\/ul>\n<div>Station 6 &#8211; Cherry &amp; just past 1st St<\/div>\n<ul>\n<li>\n<div>20 H2H<\/div>\n<\/li>\n<li>\n<div>20 Am Ham<\/div>\n<\/li>\n<li>\n<div>20 Low Dolly<\/div>\n<\/li>\n<\/ul>\n<p>We wrapped up with one final home base set of exercises around 0614, so did a minute of planking to round things out.\u00a0 General consensus was this was sufficient, covered a little over 2 miles.<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Starfish did some training for an upcoming long drive competition yesterday, so his knee was sore<\/li>\n<li>Root Canal lived up to his other nickname that he gave himself and relates to gaseous discharges from posterior<\/li>\n<li>Uphills are less fun than downhills<\/li>\n<li>Tonka practiced quality form all morning, no shortcuts<\/li>\n<li>Chick Flick tried to sneak away into the Cycle bar place, but pax wouldn&#8217;t let him<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>Be on the lookout for a reach out from the site Q to help fill the calendar though the end of the year<\/li>\n<\/ul>\n<p>Thanks!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A lovely morning to make a jaunt downtown for the festive beatdown known as Flatline.\u00a0 Always a challenge to make sure pax keep in constant motion for 45 minutes and that they would deem those 45 minutes &#8220;sufficient.&#8221; YHC showed up at 0525 excited to get the day started and to lay out the info [&hellip;]<\/p>\n","protected":false},"author":113,"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-22534","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"BAM","date":"09\/19\/2023","pax":"Root Canal (WD), Starfish, Tonka, Chick Flick (WB), BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22534","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22534"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22534\/revisions"}],"predecessor-version":[{"id":22535,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22534\/revisions\/22535"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}