{"id":4256,"date":"2018-03-27T13:00:58","date_gmt":"2018-03-27T17:00:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4256"},"modified":"2018-03-27T13:00:58","modified_gmt":"2018-03-27T17:00:58","slug":"idea-stolen-back-and-executed-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/03\/idea-stolen-back-and-executed-at-flatline\/","title":{"rendered":"Idea stolen back and executed at #Flatline"},"content":{"rendered":"<p>3\/27\/2018<\/p>\n<p>Pax:\u00a0Mutton, Thistle, Van Gogh, Balco, Roosevelt, Bluto<\/p>\n<p>QIC: Tuco<\/p>\n<p>Alright, on Sunday evening as YHC considered what to do for a Q at Flatline that would allow everyone to get after it without YHC holding them back.\u00a0 The idea for stations, basically using the WIB format, seemed like a good idea.\u00a0 In my home, no other F3 contact, may have tried to explain idea to M but per usual her eyes glazed over as my explanation started and would be surprised if she got even the first 10 words.\u00a0 So, stations, all at own pace, great.<\/p>\n<p>Well, well, well, arrive at Estate and Cobra starts Pax off with a bit of warmup and then leads us to the first station, exercise, second station, exercise, third station, exercise, repeato.<\/p>\n<p>How the H did Cobra know what YHC was thinking Sunday night?\u00a0 (watching for helicopters and delivery vans parked suspiciously as I type this)<\/p>\n<p>&#8230;Alright, have to get into what happened today, just saw a helicopter fly by.<\/p>\n<p>Warm-O-Rama<\/p>\n<ul>\n<li>This is Flatline, Warm-O-Rama is not part of the plan.<\/li>\n<\/ul>\n<p>Thang<\/p>\n<p>Stations 1-6, 3 exercise per station, start with 5 reps of each and go to next station.\u00a0 Second round increase to 10 reps of each.\u00a0 Third increase to 15 and so on.\u00a0 All got to the 25 rep round (5th lap), finished between stations 3 and 5 with 1.5-2 miles covered.<\/p>\n<p>Station 1 &#8211; Arm circles forward, Squat, LBC<\/p>\n<p>Station 2 &#8211; Arm circle reverse, Lunge, Freddie Mercury<\/p>\n<p>Station 3 &#8211; Overhead Clap, Side Squat, Low Flutter<\/p>\n<p>Station 4 &#8211; Seal Clap, Squat, Plank Jack<\/p>\n<p>Station 5 &#8211; Merkin, Lunge, Heels to Heaven<\/p>\n<p>Station 6 &#8211; Carolina Dry Docks, Side Squat, WW II situp<\/p>\n<p>And scene.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Mutton Q at Conspiracy 3\/28<\/li>\n<li>Bluto Q at Bells &amp; Whistles on 3\/28<\/li>\n<li>Thistle Q at WIB on 3\/29<\/li>\n<li>Hop Swap 1\/2 marathon and 5k this weekend &#8211; Van Gogh and Balco&#8217;s M, Prospector running, likely others<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>Thistle took us out asking for strength and caring from each other to each other.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>Not a huge amount of chatter this morning.\u00a0 Group got after it pretty quietly.<\/li>\n<li>Van Gogh and Thistle sprinted out of the gate and kept a solid pace going.<\/li>\n<li>Moment of satisfaction, near the end, Balco had to pause for just a second, almost imperceptible, to take an extra breath.\u00a0 Only sign of struggle YHC saw from him all day.<\/li>\n<li>Bluto did some extra merkins to complete his Benjamin.\u00a0 VG joined him.\u00a0 Others chose to just observe.<\/li>\n<li>Some shots fired at Sister Jean and her surprising endorsement career.<\/li>\n<\/ul>\n<p>Gentlemen, thank you for the opportunity.\u00a0 Hedwig, ask Cobra for the keys, think he borrowed those also.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3\/27\/2018 Pax:\u00a0Mutton, Thistle, Van Gogh, Balco, Roosevelt, Bluto QIC: Tuco Alright, on Sunday evening as YHC considered what to do for a Q at Flatline that would allow everyone to get after it without YHC holding them back.\u00a0 The idea for stations, basically using the WIB format, seemed like a good idea.\u00a0 In my home, [&hellip;]<\/p>\n","protected":false},"author":133,"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-4256","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Tuco","date":"3\/27\/2018","pax":"Mutton, Thistle, Van Gogh, Balco, Roosevelt, Bluto"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4256","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\/133"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4256"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4256\/revisions"}],"predecessor-version":[{"id":4258,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4256\/revisions\/4258"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}