{"id":6258,"date":"2018-09-11T18:58:14","date_gmt":"2018-09-11T22:58:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6258"},"modified":"2018-09-11T18:58:14","modified_gmt":"2018-09-11T22:58:14","slug":"abs-laps-4-corners","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/abs-laps-4-corners\/","title":{"rendered":"Abs, Laps &amp; 4 Corners"},"content":{"rendered":"<p>Is there such thing as beating down a beatdown?\u00a0 If so, that is what Cherry Pie witnessed this morning.\u00a0\u00a0 No other way to describe it.\u00a0 6 bold pax manhandled what the Q thought was a man-sized, \u00a0respectable, Flatline worthy, 45 minutes of pain.\u00a0\u00a0 Back to the drawing board!<\/p>\n<p>The morning went something like this&#8230;..<\/p>\n<p><strong><u>Lap #1<\/u><\/strong><strong> \u2013 \u00a0tour of AO perimeter<\/strong><\/p>\n<p><strong><u>Kickoff<\/u><\/strong><strong> \u00a0\u00a0<em>(Flatliners don\u2019t do Warmarama!) <\/em><\/strong><\/p>\n<p>Side Straddle Hop \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Imperial Storm Trooper \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Hillbillys\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Burpees\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p><strong><u>\u00a0<\/u><\/strong><strong><u>Mary<\/u><\/strong><\/p>\n<p>WWII Situps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count <\/em><\/p>\n<p>Crunchy Frog<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 15 count (cadence)<\/em><\/p>\n<p>Freddie Mercury \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (cadence)<\/em><\/p>\n<p>Marge &amp; Baby Bart \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (cadence)<\/em><\/p>\n<p>Heals to Heaven\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count (cadence)<\/em><\/p>\n<p>Side Crunch &#8211; right\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count<\/em><\/p>\n<p>Side Crunch &#8211; left\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count <\/em><\/p>\n<p>Jane Fondas\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count (cadence)<\/em><\/p>\n<p>Full Extension Crunches\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>15 count (cadence)<\/em><\/p>\n<p>Alt Knee Crunches\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (double count)<\/em><\/p>\n<p><strong><u>Lap #2<\/u><\/strong><\/p>\n<p><strong><u>Round 1 x 4 Corners<\/u><\/strong><\/p>\n<p>Burpees w\/ Jump\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<em>10 count<\/em><\/p>\n<p>Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Russian Twist\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 double count <\/em><\/p>\n<p>Ski Abs<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 in cadence<\/em><\/p>\n<p><strong><u>Lap #3<\/u><\/strong><\/p>\n<p><strong><u>Round 2 &#8211; only time for 1 Corner<\/u><\/strong><\/p>\n<p>Jump Shot\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 each side <\/em><\/p>\n<p>Shoulder Slap Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Squat Jumps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>4 x 8\u2019s<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4 sets (Merkins \/ Mtn Climbers)<\/em><\/p>\n<p><strong><u>Mosey to Launch Site<\/u><\/strong><\/p>\n<p><strong><u>Round 2\u00a0&#8211; 1 more time<\/u><\/strong><\/p>\n<p>Jump Shot\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 each side <\/em><\/p>\n<p>Shoulder Slap Merkins\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 count<\/em><\/p>\n<p>Squat Jumps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>4 x 8\u2019s<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4 sets (Merkins \/ Mtn Climbers)<\/em><\/p>\n<p><strong>Done!<\/strong><\/p>\n<p>Clearly the Q needs to up his game&#8230;only completed 1\/2 of round two!\u00a0 Round 3 was on paper, where unfortunately it had to remain (at least for today!).\u00a0 It was noted at the conclusion of the morning that Thistle&#8217;s mouth runs on a &#8220;different battery&#8221; from the rest of his body.\u00a0 The Energizer Bunny would be jealous.\u00a0 It was a joy to be with this pax, all of whom knew what they were getting into and showed up anyway!\u00a0 Thank you my friends.\u00a0 It was an honor to be with each of you.<\/p>\n<p><strong>Announcements &amp; Prayer Requests<\/strong><\/p>\n<ul>\n<li>Obstacle Course Racing (OCR) &#8211; many opportunities this fall.\u00a0 See Palin, Huckleberry and Van Gogh if interested<\/li>\n<li>Prayer:\u00a0 9\/11 &amp; those who were lost, those who still grieve and those who serve to protect us<\/li>\n<li>Prayer:\u00a0 Hurricane Florence &amp; those in her path and those who will be responding to help<\/li>\n<li>Prayer:\u00a0 Turnover &amp; his wife expecting their 2nd\u00a0child<\/li>\n<\/ul>\n<p>YHC took us out &#8211; thanking Jesus that\u00a0he is the light and asking for courage that we might be the mirrors reflecting His light in the dark places of this world.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is there such thing as beating down a beatdown?\u00a0 If so, that is what Cherry Pie witnessed this morning.\u00a0\u00a0 No other way to describe it.\u00a0 6 bold pax manhandled what the Q thought was a man-sized, \u00a0respectable, Flatline worthy, 45 minutes of pain.\u00a0\u00a0 Back to the drawing board! The morning went something like this&#8230;.. Lap [&hellip;]<\/p>\n","protected":false},"author":28,"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-6258","post","type-post","status-publish","format-standard","hentry","category-flatline"],"acf":{"q":"Cherry Pie","date":"09\/11\/18","pax":"Zima, Root Canal, Thistle, Turnover, Roosevelt, Cheese Steak"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6258","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6258"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6258\/revisions"}],"predecessor-version":[{"id":6259,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6258\/revisions\/6259"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}