{"id":5782,"date":"2018-07-31T13:57:02","date_gmt":"2018-07-31T17:57:02","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5782"},"modified":"2018-07-31T13:57:02","modified_gmt":"2018-07-31T17:57:02","slug":"extra-air-for-q-at-flatline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/07\/extra-air-for-q-at-flatline\/","title":{"rendered":"Extra air for Q at Flatline"},"content":{"rendered":"

Extra air for Q at Flatline<\/strong><\/p>\n

07\/31\/18<\/em><\/p>\n

Q: BAM<\/p>\n

Pax: Thistle (WD), Root Canal, Cheesesteak, Lawn Boy, Palin (WB), BAM (QIC)<\/p>\n

2 weeks ago the Q was on vacation, so might not have worked out as often as usual.\u00a0 Last week Q was on a work trip from Sunday night until the following Saturday night, so got in a little bit of exercise.\u00a0 Those two weeks have several things in common – less than normal exercise, worse than normal eating, and higher than average consumption of beverages (at least on vacation).\u00a0 So, that sounds like the perfect time to Q our official non-stop, don’t stop, no breaks beatdown!<\/p>\n

Ever the problem solver, and stealer of ideas, the resourceful Q was inspired by an ancient Starfish beatdown – do a set of exercises in the center or homebase and then run to a spot to do different exercises.\u00a0 The original beatdown involved a starfish shaped AO and lovely mini F3 shovel flags.<\/p>\n

This beatdown involved 6 pain stations, no shovel flags, and what Root Canal insisted were handouts.\u00a0 The Q would have taken a pic of the layout, but Root Canal stole the printouts, presumably to “borrow” for his Q at IS on Saturday!<\/p>\n

Warm0rama<\/strong><\/p>\n

Pax got in plank position while Q explained followed by some SSH, Squats, and something else<\/p>\n

The Thang<\/b><\/div>\n
Home base exercise, then mosey to station for stated exercises, return to homebase for exercise and then mosey to next station.<\/div>\n
5 burpees<\/div>\n
10 hand release merkins<\/div>\n
15 copperhead squats<\/div>\n
20 low flutter<\/div>\n
<\/div>\n
Station 1 – 2nd and Liberty<\/div>\n
    \n
  • \n
    15 CDD<\/div>\n<\/li>\n
  • \n
    15 dips<\/div>\n<\/li>\n
  • \n
    15 Dirkins<\/div>\n<\/li>\n<\/ul>\n
    Station 2 – Cherry & 4th<\/div>\n
      \n
    • \n
      15 squats<\/div>\n<\/li>\n
    • \n
      15 lunges<\/div>\n<\/li>\n
    • \n
      25 calf raises<\/div>\n<\/li>\n<\/ul>\n
      Station 3 – Marshall & 4th<\/div>\n
        \n
      • \n
        15 H2H<\/div>\n<\/li>\n
      • \n
        15 Am Ham<\/div>\n<\/li>\n
      • \n
        15 low dolly<\/div>\n<\/li>\n<\/ul>\n
        Station 4 – Calvary Moravian 2nd and Poplar<\/div>\n
          \n
        • \n
          20 CDD<\/div>\n<\/li>\n
        • \n
          20 Dips<\/div>\n<\/li>\n
        • \n
          20 Dirkins<\/div>\n<\/li>\n<\/ul>\n
          Station 5 – Marshall St & just past 1st St<\/div>\n
            \n
          • \n
            20 squats<\/div>\n<\/li>\n
          • \n
            20 Lunges<\/div>\n<\/li>\n
          • \n
            30 calf raises<\/div>\n<\/li>\n<\/ul>\n
            Station 6 – Cherry & just past 1st St<\/div>\n
              \n
            • \n
              20 H2H<\/div>\n<\/li>\n
            • \n
              20 Am Ham<\/div>\n<\/li>\n
            • \n
              20 Low Dolly<\/div>\n<\/li>\n<\/ul>\n

              Then plank for :45 seconds to finish up like we started!<\/p>\n

              NMM<\/strong><\/p>\n

                \n
              • Pax had Q worried when they ran past Liberty, allegedly looking for spot to do dips and dirkins.\u00a0 Thankfully the Q has a good whistle and knows what a bench looks like, so routed them back safely.\u00a0 Lawn Boy had the highest level of wisdom by subscribing to the classic truth – following the Q is a good idea.<\/li>\n
              • Workout plan went well – allowed Q to suck wind and bring up the 6 while not having to call any exercises!<\/li>\n
              • Palin and Q discussed possibility of Q’ing a silent beatdown – cards for everything – disclaimer and all.<\/li>\n
              • Hadn’t met Lawn Boy before, a true downtown resident, been here since 2008!<\/li>\n
              • Pax covered 2 miles running, but short enough sections to not make Cheesesteak angry.\u00a0 You do not want to make Cheesesteak angry.<\/li>\n
              • Root Canal’s hearing is always spot on – convinced we were getting a handout and then thankful it wasn’t stapled together even after being told it wasn’t a handout.<\/li>\n
              • Thistle was kind enough to leave the slow pokes with a booster “noise”\/barking spider as he sped past us at one point.\u00a0 At his age, bowel control is never guaranteed.<\/li>\n
              • The Q noticed one of the “orange shirt” cleaning brigade workers who joined some exercises at one of our spots!\u00a0 He did some leg lunges and merkins about 20 yards away from us.\u00a0 Qfail for not hollering at him to join us!<\/li>\n<\/ul>\n

                Announcements<\/strong><\/p>\n

                  \n
                • Every Tuesday evening in August – head to Wise Man Brewery to drink beer and donate to Crisis Control Ministries by drinking beer!\u00a0 YHC will be there from 6-8 next week and future Tuesdays leading up to Shmedfest.\u00a0 There is running and yoga options as well.<\/li>\n<\/ul>\n

                  COT – gave thanks for this community and bodies that work.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

                  Extra air for Q at Flatline 07\/31\/18 Q: BAM Pax: Thistle (WD), Root Canal, Cheesesteak, Lawn Boy, Palin (WB), BAM (QIC) 2 weeks ago the Q was on vacation, so might not have worked out as often as usual.\u00a0 Last week Q was on a work trip from Sunday night until the following Saturday night, […]<\/p>\n","protected":false},"author":113,"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-5782","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"","date":"","pax":""},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5782","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5782"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5782\/revisions"}],"predecessor-version":[{"id":5783,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5782\/revisions\/5783"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}