{"id":4684,"date":"2018-05-01T07:30:41","date_gmt":"2018-05-01T11:30:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4684"},"modified":"2018-05-01T07:30:41","modified_gmt":"2018-05-01T11:30:41","slug":"asystole","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/asystole\/","title":{"rendered":"Asystole"},"content":{"rendered":"<p>The PAX:\u00a0 Hedwig, Van Pelt, Litterbox, Sleeper, Mutton, Lite Brite, Zima<\/p>\n<p>7 PAX submitted themselves to a punishing workout full of hills and sprints!\u00a0 When waiting on the Six, the PAX did Mountain Climbers.\u00a0 Litterbox did a lot of Mountain Climbers today. The workout went something like this:<\/p>\n<ul>\n<li>Parking Lot\n<ol>\n<li>First Set\n<ul>\n<li>Sprint to Wall<\/li>\n<li>10 Donkey Kicks<\/li>\n<li>Leap Frog to End of Container<\/li>\n<li>20 American Hammers<\/li>\n<\/ul>\n<\/li>\n<li>Second Set\n<ul>\n<li>Sprint to Wall<\/li>\n<li>10 Double Count Australian Mountain Climbers<\/li>\n<li>Buddy Carry to End of Container<\/li>\n<li>15 Heels to Heaven<\/li>\n<\/ul>\n<\/li>\n<li>Third Set\n<ul>\n<li>Sprint to Wall<\/li>\n<li>20 Partner Wall Sit Derkins (then switch)<\/li>\n<li>Buddy Carry to End of Container<\/li>\n<li>15 LBCs<\/li>\n<\/ul>\n<\/li>\n<li>Mosey<\/li>\n<\/ol>\n<\/li>\n<li>1<sup>st<\/sup> Street and Shady Boulevard\n<ol>\n<li>First Set (Challenging Rock)\n<ul>\n<li>12 Bentover Row<\/li>\n<li>12 Curls<\/li>\n<li>12 Skull Crushers<\/li>\n<li>Sprint Up 1<sup>st<\/sup> Street<\/li>\n<li>Mosey to Bottom<\/li>\n<li>Mountain Climbers for the Six<\/li>\n<li>15 Jaunitas<\/li>\n<\/ul>\n<\/li>\n<li>Second Set (One Rock Each Hand)\n<ul>\n<li>12 One Arm Single Arm Presses<\/li>\n<li>12 Curls\/Arm<\/li>\n<li>12 Arm Swirly Things<\/li>\n<li>12 Reverse Arm Swirly Things<\/li>\n<li>12 Aquamans<\/li>\n<li>Leap Frog to Median in Middle of Road<\/li>\n<li>Mosey to Bottom<\/li>\n<li>Mountain Climbers for the Six<\/li>\n<li>15 LBCs<\/li>\n<\/ul>\n<\/li>\n<li>Third Set\n<ul>\n<li>Infinity Side Straddle Hop (60)<\/li>\n<li>Sprint to the Top<\/li>\n<li>Mountain Climbers for the Six<\/li>\n<li>Mosey up 1st Street to Ballpark Hill<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<ul>\n<li>Ballpark Hill\n<ul>\n<li>Jacobs Ladder\n<ul>\n<li>1 Jump Squat at the Bottom<\/li>\n<li>5 Iron Crosses at the Top<\/li>\n<\/ul>\n<\/li>\n<li>Indian Run Back to Start<\/li>\n<\/ul>\n<\/li>\n<li>Parking Lot\n<ul>\n<li>First Set\n<ul>\n<li>Guantanamo<\/li>\n<li>Sprint to Wall<\/li>\n<li>Wall Sit with Jack Reachers (10\/each person going down the line)<\/li>\n<li>Apollo Creed back<\/li>\n<\/ul>\n<\/li>\n<li>Second Set\n<ul>\n<li>Sprint to Wall<\/li>\n<li>Carioca back<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Litterbox was seriously on fire today.\u00a0 He told Zima that the secret was &#8220;fruit snacks&#8221; while driving over.\u00a0 YHC needs to get some of those.<\/li>\n<li>Zima told YHC that this workout was a new low, with his watch saying he burnt &gt;500 calories.<\/li>\n<li>Sleeper was unusually speechless and smiley during the workout.\u00a0 YHC hopes he enjoyed this #burpee-free workout.<\/li>\n<li>Lite Brite was getting at it today &#8211; he buddy carried YHC like it was nothing.\u00a0 He must be getting extra work in on leg days.<\/li>\n<li>Fairly certain that neither Mutton nor Van Pelt even broke a sweat during the workout. Those guys are machines &#8211; we will do more hills next time for them.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>COT<\/p>\n<ul>\n<li>Zima has BNW tomorrow<\/li>\n<li>YHC has TRQ this Thursday<\/li>\n<li>LB has IS this Saturday (note the new launch location)<\/li>\n<li>Litterbox has his first Flatline Q next Tuesday<\/li>\n<li>The NEW Flatline Site Q will be unveiled next Tuesday!<\/li>\n<\/ul>\n<p>YHC took us out in prayer giving thanks for one another.\u00a0 Always a pleasure to serve.\u00a0 Thanks for the friendship!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The PAX:\u00a0 Hedwig, Van Pelt, Litterbox, Sleeper, Mutton, Lite Brite, Zima 7 PAX submitted themselves to a punishing workout full of hills and sprints!\u00a0 When waiting on the Six, the PAX did Mountain Climbers.\u00a0 Litterbox did a lot of Mountain Climbers today. The workout went something like this: Parking Lot First Set Sprint to Wall [&hellip;]<\/p>\n","protected":false},"author":14,"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-4684","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Hedwig","date":"5\/1\/18","pax":"Hedwig, Van Pelt, Litterbox, Sleeper, Mutton, Lite Brite, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4684","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\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4684"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4684\/revisions"}],"predecessor-version":[{"id":4686,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4684\/revisions\/4686"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}