{"id":2559,"date":"2017-09-15T13:12:23","date_gmt":"2017-09-15T17:12:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2559"},"modified":"2017-09-15T13:14:32","modified_gmt":"2017-09-15T17:14:32","slug":"slow-down-homie","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/slow-down-homie\/","title":{"rendered":"Slow Down Homie"},"content":{"rendered":"
Toe Tag approached YHC last month about Qing Friday’s non-running workout, #UrbanAssault. While YHC always likes working out downtown, this particular beatdown conflicts with the Friday running workout, thus I had never been. This is also one of the reasons downtown was selected as the AO for #Flatline. Since YHC’s legs are still recovering from the mountains last weekend, this was the perfect opportunity to Q a Flatline-style workout at UA.<\/div>\n
<\/div>\n
NOTE – the original plan was to break protocol and do #FlatlineFriday, but the Nantan and his pal Starfish both rolled in at 0525, so YHC became suspicious and decided to stick to the protocol, thus modifying the plan to a “regular-tempo bootcamp”. Don’t want my Q card revoked for going rogue.<\/em><\/div>\n
<\/div>\n
Eight pax, including 1 FNG, answered the call this morning.<\/div>\n
<\/div>\n
Warm-o-rama (all IC):<\/div>\n
SSH x 20<\/div>\n
Hillbillies x 20<\/div>\n
Whirlys x 15<\/div>\n
ATMs (20 alternating shoulder taps, 15 tempo merks, 10 merkins)<\/div>\n
<\/div>\n
Mosey to Winston Square Park<\/div>\n
Bottom of each set of stairs – 15 Russian twists<\/div>\n
Top of each set of stairs – 10 squat jumps<\/div>\n
<\/div>\n
Mosey to strollway under Business 40 – Partner up<\/div>\n
Dora up to 1st st.<\/div>\n
100 merkins<\/div>\n
200 LBCs<\/div>\n
300 squats<\/div>\n
<\/div>\n
Catch me if you can up Strollway to 4th st<\/div>\n
– Toe Tag could not be caught<\/div>\n
<\/div>\n
Back to lot for Mary<\/div>\n
Low dolly x 15<\/div>\n
Os x 8 each direction<\/div>\n
Low flutter x 15<\/div>\n
Penguin crunches x 10<\/div>\n
<\/div>\n
YHC took us out.<\/div>\n
<\/div>\n
Fin<\/div>\n
<\/div>\n
Announcements<\/div>\n
UPCOMING LAUNCHES<\/div>\n
    \n
  • Chicago Big Bang launch in 3-4 locations next Saturday! Send names and email addresses to chicago@f3nation.com<\/li>\n
  • St. Louis 10\/14 – send names\/emails to stlouis@f3nation.com<\/li>\n
  • Austin 10\/28 – austin@f3nation.com<\/li>\n<\/ul>\n

    NMM<\/p>\n

      \n
    • Welcome Bambi, formerly FNG Joel Huffman. Bambi is the 17-year old co-worker of Torque, and his dad and grandfather both work there also. Since his dad’s name is Buck, “Young Buck” was thrown out, but eventually we went even younger, which was apropos.<\/li>\n
    • Bambi left some of his dinner in the 1st Pres parking lot post-beatdown. Since he’s 17 and too young to (legally) drink merlot, we have coined this #SpillingMilk. (credit: Toe Tag)<\/li>\n
    • Starfish: D’onofrio’s character in Full Metal Jacket was called Gomer Pyle. #imdb<\/li>\n
    • It was my first time meeting Torque, who I at first\u00a0thought was MIB reincarnated. Must be the beard. And the black Nike tank.<\/li>\n
    • Root Canal and Toe Tag took Catch Me If You Can seriously and showed no pity on YHC and Starfish once we started our burpees. They were flying! Starfish blamed the Q.<\/li>\n
    • Mutton appeared to have second thoughts about the workout upon arrival, but was calmed when Lysol and Starfish appeared from the gloom.<\/li>\n<\/ul>\n

      Thanks for the opportunity, Toe Tag!<\/p>\n

      <\/div>\n","protected":false},"excerpt":{"rendered":"

      Toe Tag approached YHC last month about Qing Friday’s non-running workout, #UrbanAssault. While YHC always likes working out downtown, this particular beatdown conflicts with the Friday running workout, thus I had never been. This is also one of the reasons downtown was selected as the AO for #Flatline. Since YHC’s legs are still recovering from […]<\/p>\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-2559","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Beverly","date":"9\/15\/17","pax":"Toe Tag, Root Canal (WD), Lysol, Torque, Starfish, Bambi (former FNG Joel Huffman) (WB), Mutton"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2559","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2559"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2559\/revisions"}],"predecessor-version":[{"id":2561,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2559\/revisions\/2561"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}