{"id":2698,"date":"2017-09-26T14:58:01","date_gmt":"2017-09-26T18:58:01","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2698"},"modified":"2017-09-26T15:56:41","modified_gmt":"2017-09-26T19:56:41","slug":"caught-on-tape","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/09\/caught-on-tape\/","title":{"rendered":"Caught on Tape"},"content":{"rendered":"<p>10 pax dropped the red pill and posted to Flat Line, the DashPax\u2019s Premier Tuesday Morning Urban Beat Down. \u00a0After a little scouting trip of the AO, YHC set out to concoct a non-running beat down to make Zima proud. It went down something like this\u2026..<\/p>\n<p><strong>Warm-O Rama<\/strong>&#8211; Yeah right! This is Flat Line, let\u2019s get to business\u2026<\/p>\n<p>Mosey to Winston Square Park Amphitheater for\u2026<\/p>\n<p><em><strong>Stairway to 7<\/strong><\/em><\/p>\n<p>Start with 1 Burpee at the bottom, 1 Irkin on the first step then run to the top of the steps for 6 squats. Run back forth increasing the first set of exercises by 1 and decreasing the second set of exercises by 1 until you complete 6 Burpees, 6 Irkins, and 1 Squat.<\/p>\n<p>Plank for the 6 then straight into\u2026<\/p>\n<p><em><strong>7 Layers of Dip<\/strong><\/em><\/p>\n<ul>\n<li>Dips x 10 IC<\/li>\n<li>Right Leg Only Step Up x 10 IC<\/li>\n<li>Dips X 10 IC<\/li>\n<li>Left Leg Only Step Up x 10 IC<\/li>\n<li>Dips x 20 OYO<\/li>\n<li>Merkins x 10 OYO<\/li>\n<li>Dips x 10 IC<\/li>\n<li>Over Head Claps x 10 IC<\/li>\n<li>Dips x 20 OYO<\/li>\n<li>LBC x 20 OYO<\/li>\n<li>Dips x 10 IC<\/li>\n<li>Carolina Dry Docks x 20 OYO<\/li>\n<li>Dips x 20 OYO<\/li>\n<\/ul>\n<p>Mosey to Scaffolding at the Steven\u2019s Center for\u2026..<\/p>\n<p><em><strong>Cindy<\/strong><\/em> \u2013 The Murph&#8217;s little sister<\/p>\n<p>4 reps of:<\/p>\n<ul>\n<li>5 pull-ups<\/li>\n<li>10 merkins<\/li>\n<li>15 squats<\/li>\n<\/ul>\n<p>Mosey to Parking Deck at the corner of 4<sup>th<\/sup> &amp; Popular for\u2026..<\/p>\n<p><em><strong>Burpee Abdul<\/strong><\/em><\/p>\n<p>Start at the very bottom of the parking deck with 5 Burpees, run up two \u00a0levels for 5 more burpees, then run back down one level for 5 more burpees. Repeat until you have reached the top. Fast finishers pick up the 6 where they are and complete together.<\/p>\n<p>&nbsp;<\/p>\n<p><em><strong>Popcorn Mary<\/strong><\/em> at the top of parking deck until 6:12 and mosey back to First Pres parking lot.<\/p>\n<p>Done<\/p>\n<p>&nbsp;<\/p>\n<p><strong>ANNC:<\/strong><\/p>\n<ul>\n<li>Zima request that site Q&#8217;s update the google calendar, Van Gogh has offered to help if you need assistance<\/li>\n<\/ul>\n<p>YHC took us out<\/p>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>YHC counted 81 Burpees on the day, Good work Gents!<\/li>\n<li>YHC also thought we would not have time for Burpee Abdul, glad YHC was prepared<\/li>\n<li>Balco felt like we did one burpee to many<\/li>\n<li>Van Gogh posted in one of Zima&#8217;s sleeveless shirts, it must be laundry day<\/li>\n<li>Beverly broke out the crab humper during \u00a0popcorn Mary<\/li>\n<li>Root Canal is beast and not someone you want calling a plank during Mary<\/li>\n<li>Palin was caught on tape knocking out the Cindy, internet sensation<\/li>\n<li>Zima is still complaining about the heat, he has been living down south for how long now???<\/li>\n<li>Stats, posting for only his second time, called cadence like a veteran. Nice to meet you buddy!<\/li>\n<li>Hedwig, along with Stats, ran 3.5 miles before the beat down. Kid&#8217;s today!<\/li>\n<\/ul>\n<p>Always a pleasure to the lead this Group!<\/p>\n<p>&nbsp;<\/p>\n<p>&#8211; SYITG<\/p>\n<p>The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"<p>10 pax dropped the red pill and posted to Flat Line, the DashPax\u2019s Premier Tuesday Morning Urban Beat Down. \u00a0After a little scouting trip of the AO, YHC set out to concoct a non-running beat down to make Zima proud. It went down something like this\u2026.. Warm-O Rama&#8211; Yeah right! This is Flat Line, let\u2019s [&hellip;]<\/p>\n","protected":false},"author":375,"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-2698","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"The Vig","date":"09\/269\/2017","pax":"Balco, Van Gogh, Beverly, Root Canal(WD), Cherry Pie, Palin, Zima, Stats, Hewdwig(WB), The Vig(QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2698","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2698"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2698\/revisions"}],"predecessor-version":[{"id":2704,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2698\/revisions\/2704"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}