{"id":4988,"date":"2018-05-22T22:04:52","date_gmt":"2018-05-23T02:04:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4988"},"modified":"2018-05-22T22:04:52","modified_gmt":"2018-05-23T02:04:52","slug":"flatline-co-qs-litterbox-and-hedwig-smackdown","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/flatline-co-qs-litterbox-and-hedwig-smackdown\/","title":{"rendered":"Flatline Co-Q&#8217;s:  Litterbox and Hedwig Smackdown"},"content":{"rendered":"<p>The PAX:\u00a0 Litterbox (WB), Glazer, Toe Tag, TPS, Balco, Palin, Root Canal (WD), Bluto, The Vig, Zima, Roosevelt, Mutton, Hedwig<\/p>\n<p>Flatline was in desperate need of a Q today.\u00a0 So, it got the co-Q\u2019s it deserved, although not the ones the PAX wanted.\u00a0 Litterbox and YHC ensured that lots of blood, sweat, and tears were shed.<\/p>\n<p>The Thang<\/p>\n<p>Litterbox started us out with a riveting pump-up speech.\u00a0 It went something like, \u201cIt\u2019s time to exercise.\u201d\u00a0 Then this horribleness happened:<\/p>\n<ul>\n<li>Mosey to Corpening Plaze<\/li>\n<li>Mosey as a group to 4 stations:\n<ul>\n<li>Station 1: 20 Merkins, 15 Hillbillies, 15 Jump Squats<\/li>\n<li>Station 2: 10 Copper Head Merkins, 20 Plank Jacks, 10 Burpees<\/li>\n<li>Station 3: 15 Ranger Merkins, 15 Heels to Heaven, 10 Side Lunges\/leg<\/li>\n<li>Station 4: 20 Dips, 15 Copperhead Squats, Bear Crawl about 50 feet<\/li>\n<li>Repeato (total of 2 times)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Litterbox used the first 25 minutes to ensure that the PAX were nice and warm for YHC\u2019s portion of the workout.\u00a0 The PAX moseyed and took a right on Church Street. The PAX did a nice practice loop around the staircase\/mini plaza area.<\/p>\n<ul>\n<li>Circuit\n<ul>\n<li>Partner 1 runs the circuit and box jumps the steps<\/li>\n<li>Partner 2 does a continuous exercise before switching<\/li>\n<li>Exercises: Burpees, Plank, American Hammer<\/li>\n<li>Mountain Climbers for the Six<\/li>\n<\/ul>\n<\/li>\n<li>Indian Run to Corpening Plaza\/base of the 1<sup>st<\/sup> Street Hill\n<ul>\n<li>Partner 1 sprints to the top of the hill while partner 2 does Side Straddle Hop\n<ul>\n<li>Switch roles<\/li>\n<li>20 squat jacks as a group<\/li>\n<\/ul>\n<\/li>\n<li>Partner 1 sprints to the top of the hill while partner 2 does Heels to Heaven\n<ul>\n<li>Switch roles<\/li>\n<li>20 Jaunitas as a group<\/li>\n<\/ul>\n<\/li>\n<li>Partner 1 sprints to the top of the hill while partner 2 does squats\n<ul>\n<li>Switch roles<\/li>\n<li>Howling Monkeys as a group<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back to the parking lot\n<ul>\n<li>30 LBCs<\/li>\n<\/ul>\n<\/li>\n<li>MC\n<ul>\n<li>Multiple PAX wrung their shirts out. So much sweat.\u00a0 YHC and Litterbox beamed with joy.\u00a0 We accomplished the mission.<\/li>\n<li>Root Canal threatened (and even started) to run away during the hill repeats. He was not a fan.<\/li>\n<li>YHC, Toe Tag, Litterbox, and Road Apple did a 4 mile EC run. #RunningIsStupid, #Regrets<\/li>\n<li>Balco modified the American Hammer. The new style is to sit with your back against the wall and pretend to do work.<\/li>\n<\/ul>\n<\/li>\n<li>COT\n<ul>\n<li>Join for Tuco\u2019s going away party at the West End Opera House on 5\/22 at 4:30 PM. See Twitter for details.<\/li>\n<li>Pray for those struggling with addiction<\/li>\n<li>Memorial Day Convergence: Outhouse, Run N Gun, The Estate \u2013 converge at Outhouse at 7:00 AM.\u00a0 Speed Trap and VI will stick to their regularly scheduled programming.<\/li>\n<li>Drew \u2013 shattered ankle and having surgery on Wednesday<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>YHC took the PAX out in prayer.\u00a0 Thanks Pita for the letting YHC and Litterbox have the keys.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The PAX:\u00a0 Litterbox (WB), Glazer, Toe Tag, TPS, Balco, Palin, Root Canal (WD), Bluto, The Vig, Zima, Roosevelt, Mutton, Hedwig Flatline was in desperate need of a Q today.\u00a0 So, it got the co-Q\u2019s it deserved, although not the ones the PAX wanted.\u00a0 Litterbox and YHC ensured that lots of blood, sweat, and tears were [&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-4988","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Litterbox, Hedwig","date":"5\/22\/18","pax":"Litterbox (WB), Glazer, Toe Tag, TPS, Balco, Palin, Root Canal (WD), Bluto, The Vig, Zima, Roosevelt, Mutton, Hedwig"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4988","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=4988"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4988\/revisions"}],"predecessor-version":[{"id":4989,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4988\/revisions\/4989"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}