{"id":23518,"date":"2024-05-07T12:08:15","date_gmt":"2024-05-07T16:08:15","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23518"},"modified":"2024-05-07T12:08:15","modified_gmt":"2024-05-07T16:08:15","slug":"lets-do-some-spelling-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/lets-do-some-spelling-at-flatline\/","title":{"rendered":"Let&#8217;s do some spelling at Flatline!"},"content":{"rendered":"<p>It was a lovely day to descend on the streets of downtown to keep the loyal pax moving for 45 minutes.<\/p>\n<p>Usually YHC just recycles a tried and true beatdown for everyone&#8217;s enjoyment.\u00a0 But was feeling a bit saucy today and actually created a new one!\u00a0 As a proud graduate of our public school and state university systems, spelling don&#8217;t come easy, so went for the mental as well as physical challenge!<\/p>\n<p><strong>Warmorama<\/strong><\/p>\n<ul>\n<li>Did a #Spicolilap in case any pax showed up a little after launch time<\/li>\n<li>paused for a few exercises to get the muscles primed<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>YHC created a 1-ish mile loop along 2nd and 4th.\u00a0 It had eight stops, one for each letter of our AO!<\/p>\n<p><span style=\"text-decoration: underline\">Look 1<\/span><\/p>\n<p>F- Failure to Launch x 8 (hold Al Gore for 1o count, then &#8220;explode&#8221; into a jump tuck)<\/p>\n<p>L &#8211; London Bridge x 10 (plank close to wall, then raise up on wall one hand at a time, then back down again)<\/p>\n<p>A &#8211; Alabama Ass Kickers x 10<\/p>\n<p>T &#8211; T- Merkins x 10 (hand release merkins, but shoot your arms out to form a T at the bottom)<\/p>\n<p>L &#8211; Low Country Crab x 10 (crab position, alternate touching foot with opposite side hand)<\/p>\n<p>I &#8211; Imperial Squat Walkers x 10<\/p>\n<p>N &#8211; Nolan Ryans x 10<\/p>\n<p>E &#8211; Everest &#8211; up stairs or a hill, lunge, then squat, lunge with other leg, then squat, etc<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\">Loop 2<\/span><\/p>\n<p>F &#8211; Foxhole x 12 (WWI rollover and do a merkin)<\/p>\n<p>L &#8211; London Bridge x 10<\/p>\n<p>A &#8211; Alphabet (feet at 6&#8243; then spell each letter in alphabet with legs)<\/p>\n<p>T &#8211; T-Merkins x 10<\/p>\n<p>L &#8211; Lt. Danger x 10 (Lt. Dan&#8217;s upgrade &#8211; lunge, lunge, squat, merkin)<\/p>\n<p>I &#8211; Imperial Squat Walker x 10 or 15<\/p>\n<p>N &#8211; Nolan Ryans x 10<\/p>\n<p>E &#8211; Everest<\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Foxhole for 1 minute<\/li>\n<li>Plank for 1 minute<\/li>\n<\/ul>\n<p>FIN<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>It was a lovely group, spanning many decades of life and experience<\/li>\n<li>The chatter between Chickflick and Root Canal, tapered off as exertion increased<\/li>\n<li>No faces were busted doing London Bridge, wet pavement had pax curious<\/li>\n<li>VG was thankful to head west down 2nd Street, if even for a couple blocks<\/li>\n<li>Failure to Launch was a real #crowdpleaser to kick off the work<\/li>\n<li>The &#8220;hidden&#8221; theme of spelling was not picked up on by the pax (assuming all the new exercises threw them off)<\/li>\n<\/ul>\n<p><strong>Prayer requests<\/strong><\/p>\n<ul>\n<li>Aging parents<\/li>\n<li>YHC has a member of my work team, that is finishing up bypass surgery right now.\u00a0 This was unplanned and kinda serious.<\/li>\n<li>St. Louis pax and families<\/li>\n<\/ul>\n<p>Thanks for the invite Chick Flick!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a lovely day to descend on the streets of downtown to keep the loyal pax moving for 45 minutes. Usually YHC just recycles a tried and true beatdown for everyone&#8217;s enjoyment.\u00a0 But was feeling a bit saucy today and actually created a new one!\u00a0 As a proud graduate of our public school and [&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-23518","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"BAM","date":"05\/07\/24","pax":"Root Canal (WD), The Singing Cowboy, Van Gogh, Chick Flick (WB), BAM"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23518","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=23518"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23518\/revisions"}],"predecessor-version":[{"id":23519,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23518\/revisions\/23519"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}