{"id":2264,"date":"2017-08-29T19:49:47","date_gmt":"2017-08-29T19:49:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2264"},"modified":"2017-08-29T19:49:47","modified_gmt":"2017-08-29T19:49:47","slug":"first-gear-theme-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/08\/first-gear-theme-at-flatline\/","title":{"rendered":"First Gear theme at Flatline"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Spicoli sought out a substi-Q yesterday, which went unseen by YHC. Luckily, Beverly reached out directly and remembered my offer to switch with him a few weeks back when Q assignments were made\u2026 Happy to step up! But I\u2019m not sure if this means I\u2019m still on the hook for November? Anyway, knowing how most PAX are prepping for BRR right now, YHC thought it best to try and appeal with an offer of a #FirstGear themed beatdown, #Flatline style! It sounded terrible on paper, and it was indeed pretty terrible\u2026 which made YHC happy!<\/span><\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey .3 mi down 1st Street to Shady Lane<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats til Q is done explaining what we\u2019re doing (last 3 squats count)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey .12 mi up to Broad<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 3, 6, 9, 12, 15, 18, 21<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey .06 mi down Shallowford to Parking lot before Brookstown<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Curls x 3, 6, 9, 12, 15, 18, 21<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Backwards run .06 mi up Shallowford to Broad<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Merkins x 3, 6, 9, 12, 15, 18, 21<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey .12 mi down to Shady Lane<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats x 6, 9, 12, 15, 18, 21<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In the parking lot off Brookstown and 1st<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats til 6 is up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flutters x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American Hammers x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Penguins x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mountain Climbers x 21 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mosey back to Launch<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats til 6 is up<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">LBCs x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Flutters x 21 IC<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC took us out lifting up Houston, praying that the nation comes together and that we\u2019re all given generous hearts to donate and support those in need down there.<\/span><\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Workout stats for 7 rounds:<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">168 Merkins<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">84 cinder block curls<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">84 squats (plus whatever OYO, ~30)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3.1 miles total, 435ft climb<\/span>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">~.42 miles backwards uphill<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">252 ab exercises<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">It seemed more cars went down Shallowford today than 1st! Never in my life have I seen a car use that road\u2026 #Cobains for putting the PAX in a somewhat precarious situation, but #TClaps to everyone for being alert and keeping an eye out.<\/span><\/li>\n<li>We launched a full 15 seconds late in honor of @Spicoli, but YHC couldn&#8217;t show up after the bell tolled (2 minutes early was as close as I was willing to cut it).\u00a0YHC was also rocking a headband in his honor as well (Tough Mudder, not limited edition \/ homemade F3)!<\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Beverly was way out front this morning, the pain stations didn\u2019t slow him down one bit! Whoever says all #FastHoles have #SoccerArms, clearly hasn\u2019t worked out with him!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Roosevelt and @RootCanal paired up and moving the whole time, great work men!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Zima was busting my chops asking where the warmup was as we ran out of the parking lot, but it\u2019s #Flatline!!! So our \u201cwarmup\u201d was moseying to Shady Lane and OYO Squats after\u2026 it works!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@CherryPie was in beast mode as usual, maintaining perfect Ski Jump form for all his squats! He also held those hands high for all Flutter Kicks! But he didn&#8217;t seem to be a big fan of the theme&#8230;?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@Thistle and @LiteBrite (modifying curls to overhead press due to a bicep injury &#8211; #Tclaps for the more difficult mod!) were chomping at YHC\u2019s heels pushing me to keep going faster the entire time. I want to be like them when I grow up\u2026 #Respect! <\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">@RootCanal may have soiled his shorts during American Hammers, making all kinds of noise, for at least four 4 counts during cadence\u2026 very impressive!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Some debate over whether or not running backwards counts for negative mileage?<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">YHC realized after the fact, that a #FirstGear themed #Flatline beatdown is very similar to a hilly #WIB! #BeforeFlatlineWasFlatline<\/span><\/li>\n<\/ul>\n<p>Thanks for the keys, @Beverly and opportunity to lead such men! Until next time&#8230; SYITG, VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spicoli sought out a substi-Q yesterday, which went unseen by YHC. Luckily, Beverly reached out directly and remembered my offer to switch with him a few weeks back when Q assignments were made\u2026 Happy to step up! But I\u2019m not sure if this means I\u2019m still on the hook for November? Anyway, knowing how most [&hellip;]<\/p>\n","protected":false},"author":42,"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-2264","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Van Gogh","date":"08\/29\/2017","pax":"Roosevelt, Root Canal, Thistle, Lite Brite (WD), Beverly, Cherry Pie, Zima, Van Gogh (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2264","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2264"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2264\/revisions"}],"predecessor-version":[{"id":2266,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2264\/revisions\/2266"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}