{"id":24280,"date":"2024-11-27T22:02:54","date_gmt":"2024-11-28T02:02:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=24280"},"modified":"2024-11-27T22:02:54","modified_gmt":"2024-11-28T02:02:54","slug":"station-work-and-disappearing-qs-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/11\/station-work-and-disappearing-qs-at-flatline\/","title":{"rendered":"Station work and disappearing Q’s at #Flatline"},"content":{"rendered":"

It was a lovely Tuesday morning, with just a slight chance of some dampness during the exact window of the scheduled beatdown.\u00a0 Since the previous week’s Q used the parking deck on a perfectly lovely and dry day, this Q would keep the pax outside.\u00a0 Work still forces to have Q step out early, but the plan and instructions were laid out for all pax in attendance.\u00a0 (even as the scheduled “closing” Q snoozed happily in his warm bed)<\/p>\n

The plan was simple, kept pax together and helped our WD learn street names he has traveled for several decades! (obscure streets like Cherry and Marshall)\u00a0 Start at home, and return to home after every station.<\/p>\n

Home base exercise, then mosey to various points for stated exercises<\/div>\n
5 burpees<\/div>\n
10 hand release merkins<\/div>\n
15 copperhead squats<\/div>\n
20 low flutter<\/div>\n
<\/div>\n
Station 1 – 2nd and Liberty<\/div>\n
    \n
  • \n
    15 CDD<\/div>\n<\/li>\n
  • \n
    15 dips<\/div>\n<\/li>\n
  • \n
    15 Dirkins<\/div>\n<\/li>\n<\/ul>\n
    Station 2 – Cherry & 4th<\/div>\n
      \n
    • \n
      15 squats<\/div>\n<\/li>\n
    • \n
      15 lunges<\/div>\n<\/li>\n
    • \n
      25 calf raises<\/div>\n<\/li>\n<\/ul>\n
      Station 3 – Marshall & 4th<\/div>\n
        \n
      • \n
        15 H2H<\/div>\n<\/li>\n
      • \n
        15 Am Ham<\/div>\n<\/li>\n
      • \n
        15 low dolly<\/div>\n<\/li>\n<\/ul>\n
        Station 4 – Calvary Moravian 2nd and Poplar<\/div>\n
          \n
        • \n
          20 CDD<\/div>\n<\/li>\n
        • \n
          20 Dips<\/div>\n<\/li>\n
        • \n
          20 Dirkins<\/div>\n<\/li>\n<\/ul>\n
          Station 5 – Marshall St & just past 1st St<\/div>\n
            \n
          • \n
            20 squats<\/div>\n<\/li>\n
          • \n
            20 Lunges<\/div>\n<\/li>\n
          • \n
            30 calf raises<\/div>\n<\/li>\n<\/ul>\n
            Station 6 – Cherry & just past 1st St<\/div>\n
              \n
            • \n
              20 H2H<\/div>\n<\/li>\n
            • \n
              20 Am Ham<\/div>\n<\/li>\n
            • \n
              20 Low Dolly<\/div>\n<\/li>\n<\/ul>\n

              Fin!<\/p>\n

              NMM<\/strong><\/p>\n

                \n
              • Lamb Chop said he liked the workout, at least at some point during the workout<\/li>\n
              • Cherry Pie uses the word sluggard<\/li>\n
              • Rollback didn’t like reading the exercises that were printed, and trusted the Q to remember them. #rookiemistake<\/li>\n
              • Mutton has a blister on the end of one of his toes, best guess as to how it got there wins a prize<\/li>\n<\/ul>\n

                Thankful for this group and the fact they still haven’t kicked me out!<\/p>\n","protected":false},"excerpt":{"rendered":"

                It was a lovely Tuesday morning, with just a slight chance of some dampness during the exact window of the scheduled beatdown.\u00a0 Since the previous week’s Q used the parking deck on a perfectly lovely and dry day, this Q would keep the pax outside.\u00a0 Work still forces to have Q step out early, but […]<\/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-24280","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"BAM","date":"11\/26\/24","pax":"Mutton(WD), Cherry Pie, Lamb Chop, Rollback(WB), BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24280","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=24280"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24280\/revisions"}],"predecessor-version":[{"id":24281,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24280\/revisions\/24281"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}