{"id":3639,"date":"2018-02-08T10:47:38","date_gmt":"2018-02-08T14:47:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3639"},"modified":"2018-02-08T10:47:38","modified_gmt":"2018-02-08T14:47:38","slug":"tower-of-not-so-terror-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/tower-of-not-so-terror-at-flatline\/","title":{"rendered":"Tower of not-so-Terror at Flatline"},"content":{"rendered":"<p>8 PAX met up in a chilly parking lot to discover their #Flatline threshold.\u00a0 YHC made up a fool proof plan to keep the PAX moving while sticking to the You vs You motto.<\/p>\n<p><strong>Warmarama<\/strong>:<\/p>\n<ul>\n<li>Concerned that Hedwig was on the way, YHC gave the disclaimer while PAX were in SSH mode.\u00a0 After a bit of that, we headed out up Marshall street toward Sawtooth.<\/li>\n<li>Exercises as we stopped: IST, Hillbillies, Merkins all in IC x 10 or something<\/li>\n<li>Note!: stopped in front of Cycle Bar and, as a nod to #AlrightAlright&#8217;s notorious Monkey Humpers in front of the former occupant, The Rush (aka Clown Gym), we did Freddy Mercury IC outside the front door.<\/li>\n<li>Hedwig finds us at the corner of 4th &amp; Marshall<\/li>\n<\/ul>\n<p>Mosey with a couple stops to parking garage<\/p>\n<p><strong>&#8220;Looked good on paper&#8221;\u00a0<\/strong><\/p>\n<p>Starting with 5 burpees, run up each landing and increase burpee count by 5.\u00a0 YHC was pretty sure there were 8 landings.\u00a0 After the 3rd, called an OMAHA because YHC wasn&#8217;t feelin&#8217; it.\u00a0 Maybe I&#8217;m just a pushover; if we stuck to the plan, would have done 180 burpees. #TimeWaster<\/p>\n<p>Switched to:<\/p>\n<p>4th landing: 20 jump squats<br \/>\n5th landing: 25 merkins<br \/>\n6th landing: 30 plank jacks<br \/>\n7th landing: 15 burpees, 10 jump squats, 10 merkins<br \/>\n8th landing: 40 DC Freddy Mercury<\/p>\n<p><strong>Centipede<\/strong> <strong>Run\u00a0<\/strong>(like the video game)\u00a0 back down the parking garage = down the stairs 1 flight, across the landing, down the other stairs, across the landing (going up), etc. until we reached the bottom.<\/p>\n<p><strong>Mini-Murph<\/strong><br \/>\n5 rounds of 10 pullups, 20 merkins, 30 squats.\u00a0 Break em up as you like<\/p>\n<p>After that Mosey back to parking lot for<strong> 3ish-man Grinder:<\/strong><\/p>\n<p>Station A:<\/p>\n<ul>\n<li>Hand Release merkins: 10<\/li>\n<li>Squats: 10<\/li>\n<li>low dolly: 10<\/li>\n<\/ul>\n<p>Run to Wall for Station B<\/p>\n<p>Station B:<\/p>\n<ul>\n<li>Donkey kicks: 10<\/li>\n<li>Lunges: 10<\/li>\n<li>low flutter: 10<\/li>\n<\/ul>\n<p>with 5 minutes left, gathered for MOM<\/p>\n<p>Round the horn <strong>MOM<\/strong>:<\/p>\n<p>Van Goghdas: IC 10 (Toto thought this was very easy.\u00a0 His ab strength is impressive.)<br \/>\nLow Dollys, something else, Pickle Pounders, etc.<\/p>\n<p>Done<\/p>\n<p><strong>COT:\u00a0<\/strong><\/p>\n<ul>\n<li>Pita asked for prayers for his neighbor who is facing some health challenges<\/li>\n<li>Burlap asked for prayers related to the challenges of parenting<\/li>\n<\/ul>\n<p>YHC took us out with the following quote about Grace:<\/p>\n<p>&#8220;how you climb up the mountain is just as important as how you get down the mountain. and so it is with life, which for many of us becomes one big gigantic test followed by one big gigantic lesson. in the end, it all comes down to one word. grace. it&#8217;s how you accept winning and losing, good luck and bad luck, the darkness and the light&#8221;<\/p>\n<p>Also gave thanks to this community and ask us all to continue to lead by example, to be men of purpose, confidence, and grace as we walk through each other&#8217;s lives.<\/p>\n<p><strong>Moleskin:<\/strong><\/p>\n<ul>\n<li>Before the launch, a few PAX talked about a person who was pulled who had an F3 sticker on their car. As we circled up, Pita indicated that he thought Hedwig was supposed to be here.\u00a0 Coincidence?<\/li>\n<li>Result: Hedwig got pulled on the way to post and found us during the warmup lap after our display of awesome in front of the Cycle Bar.\u00a0 #Dedication\n<ul>\n<li>P.S. Apparently Hedwig sent a text to Pita stating he was having an interview with the local PD<\/li>\n<\/ul>\n<\/li>\n<li>Great to see Starfish during the week, who was in touch for Caviar\u2019s playoff basketball game and for the good of his own teeth.<\/li>\n<li>#Cotters to Toto.\u00a0 Good to see you out after dealing with a shoulder injury.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 PAX met up in a chilly parking lot to discover their #Flatline threshold.\u00a0 YHC made up a fool proof plan to keep the PAX moving while sticking to the You vs You motto. Warmarama: Concerned that Hedwig was on the way, YHC gave the disclaimer while PAX were in SSH mode.\u00a0 After a bit [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[79],"tags":[102],"class_list":["post-3639","post","type-post","status-publish","format-standard","hentry","category-flatline","tag-f3winstonsalem"],"acf":{"q":"Spicoli","date":"2\/6\/2018","pax":"Pita, Sleeper, Burlap (WD), Hedwig (WB), Cherry Pie, Starfish (in town on a Tuesday!), Toto (#Cotters), Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3639","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3639"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3639\/revisions"}],"predecessor-version":[{"id":3658,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3639\/revisions\/3658"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}