PAX: Zima, Hedwig, Bluto, BAM, Van Gogh, Roosevelt, Swipe Right, Sleeper, Drip, Closer, Spicoli, Root Canal, PETA<\/p>\n
14 unlucky PAX played a game of 21 this AM at flatline and lost.\u00a0 Flatline is an AO like no other.\u00a0 The great Beverly built it to be a more intense experience and YHC always tries to bring the pain when Qing.\u00a0 What better way then a ridiculous amount of burpees.\u00a0 I hinted at it in the PB and for some reason a solid number of men joined me.\u00a0 Spicoli even came early unless he was just late for last week.\u00a0 So this is how it went…<\/p>\n
Warm-o-rama – there wasn’t one, it is flatline<\/p>\n
Quick mosey to corner of Cherry and 4th.\u00a0 SSH during instructions.\u00a0 Starting at that corner we did 3 burpees, 3 American Hammers, and 3 CDD.\u00a0 We then moseyed to next corner and performed 6 reps of these exercises.\u00a0 We continued to mosey from corner to corner increasing by 3 at each one until we performed 21 reps of each.\u00a0 If a pax finished early they would perform Mary Katherine’s for the six<\/p>\n
Mosey to Winston Square Park<\/p>\n
Pax performed 3 box jumps, 3 derkins, and 3 WWII situps with feet up on step.\u00a0 Then ran up steps and back down.\u00a0 Then 6 reps of each up to a total of 21.<\/p>\n
Mosey to wall in parking lot<\/p>\n
Triple check x 2 reps each<\/p>\n
Mary<\/p>\n
FM x 21<\/p>\n
LBC x 21<\/p>\n
COT – YHC took us out thanking the Lord for the weather and asked for help to bring light to the world.<\/p>\n
NMM<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Zima, Hedwig, Bluto, BAM, Van Gogh, Roosevelt, Swipe Right, Sleeper, Drip, Closer, Spicoli, Root Canal, PETA 14 unlucky PAX played a game of 21 this AM at flatline and lost.\u00a0 Flatline is an AO like no other.\u00a0 The great Beverly built it to be a more intense experience and YHC always tries to bring […]<\/p>\n","protected":false},"author":247,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4499","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Balco","date":"04\/17\/2018","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4499","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\/247"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4499"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4499\/revisions"}],"predecessor-version":[{"id":4501,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4499\/revisions\/4501"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}