{"id":6445,"date":"2018-09-26T21:02:14","date_gmt":"2018-09-27T01:02:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6445"},"modified":"2018-09-26T21:02:14","modified_gmt":"2018-09-27T01:02:14","slug":"the-flatline-mix-tape-ep-version","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/09\/the-flatline-mix-tape-ep-version\/","title":{"rendered":"The Flatline Mix Tape, EP Version"},"content":{"rendered":"<h4><span style=\"font-weight: 400\">Title: The Flatline Mix Tape, EP Version<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">Date: 9\/25\/18<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">Q: Zima<\/span><\/h4>\n<h4><span style=\"font-weight: 400\">PAX: Turnover (young), BAM (old), Cheesesteak (sweet beard), Zima (QIC)<\/span><\/h4>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Here\u2019s the plan. \u00a0Go to various locations in the near vicinity of the AO. \u00a0At each different spot, perform defined exercises to certain verses in a song.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama.<\/b><\/p>\n<p><i><span style=\"font-weight: 400\">Contrary to popular belief, warm ups are allowed at Flatline. \u00a0The only rule is constant movement. So as long as you are in continual motion (preferably to a high tempo), warming up is perfectly acceptable. \u00a0Don\u2019t believe me? Go straight to the source. Ask the creator himself.<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zipper Run (using parking spaces): touch each corner of parking spot x (7 or 8?)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sprint forward<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apollo Creed to the left<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Backpedal<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Apollo Creed to the right<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Beatdown.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">First Pres Parking Lot<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Tubthumping<\/b><span style=\"font-weight: 400\"> by Chumbawamba<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Burpees each time you hear \u201cI get knocked down\u201d; SSHs all other times<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 27<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:20<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corpening Plaza (middle)<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Bicycle Race<\/b><span style=\"font-weight: 400\"> by Queen<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Freddie Mercuries each time you hear \u201cbicycle\u201d or \u201cbike\u201d; hold Six Inches in between<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 39<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 2:59<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corpening Plaza (mini wall)<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Jump<\/b><span style=\"font-weight: 400\"> by Kriss Kross<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Box Jump each time you hear \u201cJump\u201d (note: to mitigate the chance of an early mutiny, the line \u201cJump Jump\u201d only counted for 1 Box Jump); hold Al Gore in between<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 33<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:17<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Corpening Plaza (up top)<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Flower<\/b><span style=\"font-weight: 400\"> by Moby<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Merkins each time you hear \u201cGreen Sally Up\u201d (note: we did these in reverse [I\u2019m not an animal!] &#8211; went down on the \u2018up\u2019 line and up on the \u2018down\u2019 line because holding a Six Inch Plank at this point would not have been a smart idea for the safety of the Q); hold Regular Plank<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 30<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:28<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Hanes Brands Theatre Parking Lot<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Turn Down for What<\/b><span style=\"font-weight: 400\"> by DJ Snake and Lil Jon<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise (very quick transitions): <\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fast Feet during other verses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Thrusters between 1st and 2nd \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBCs between 2nd and 3rd \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ranger Merkins between 3rd and 4th \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Low Flutters between 4th and 5th \u201cTDfW\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jump Shots each time you hear \u201cShots\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 3 times through<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:36<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Hanes Brands Theatre Parking Lot<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Roxanne<\/b><span style=\"font-weight: 400\"> by The Police<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Monkey Humpers each time you hear \u201cRoxanne\u201d; Carolina Dry Docks each time you hear \u201cRed Light\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 27<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:13<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Winston Square Park<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Don\u2019t Worry Be Happy<\/b><span style=\"font-weight: 400\"> by Bobby McFerrin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Irkins each time you hear \u201cDon\u2019t Worry\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips each time you hear \u201cBe Happy\u201d<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 30<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:54<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Usual Parking Deck (top level)<\/span><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Imma Be<\/b><span style=\"font-weight: 400\"> by The Black Eyed Peas<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Pickle Pounders each time you hear \u201cImma Be\u201d; hold Regular Plank<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 107<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 4:18<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Usual Parking Deck (bottom level)<\/span><\/span><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Song: <\/span><b>Come With Me Now<\/b><span style=\"font-weight: 400\"> by Kongos<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Exercise: Pullups each time you hear \u201cCome With Me Now\u201d; Mountain Climbers during other verses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Reps: 17<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Length: 3:30<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">note: Omaha\u2019ed after 1 minute due to time restrictions<\/span><\/i><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>Finished.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><b>Today\u2019s Q\u2019s Random Musings:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I can\u2019t believe that my mistake in writing Thursday instead of Tuesday on the pre-blast tweet kept so many of the regulars away. \u00a0It\u2019s going to suck when all of those guys show up at the First Pres Lot on Thursday expecting at Flatline beatdown.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Site Qs continuing the streak of absenteeism at Zima-led beatdowns. \u00a0Come to think of it, this even happened at my recent DR Q. Ain\u2019t that something? \u00a0\u2018Bout Time must not have gotten the memo on Monday.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">BAM was off of his mumble chatter game today. \u00a0The PAX could actually hear the songs instead of BAM\u2019s expected commentary.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Even Cheesesteak\u2019s modifications have perfect form.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Why did it feel like every song was the extended version?<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">BAM is an authority on frequency versus duration, if you know what I mean. \u00a0Oh, the conversations you have with a bunch of dudes on the top of a parking deck in the gloom while doing Pickle Pounders.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Turnover\u2019s 2.0s will be lucky enough to inherit his rad collection of cassette tapes. \u00a0\u201cKriss Kross will make ya Jump Jump \u2026.\u201d<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">I thoroughly enjoyed the challenges in this workout, so it will definitely be repeated sometime soon.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Announcements:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Obstacle Course Racing Opportunities:<\/span>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/register.ruggedmaniac.com\/team-page\/northcarolina2\/F3DashPax\"><span style=\"font-weight: 400\">Rugged Maniac<\/span><\/a><span style=\"font-weight: 400\"> (Palin) &#8211; 10\/27<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.greenberetchallenge.com\/schedule\/\"><span style=\"font-weight: 400\">Green Beret Challenge<\/span><\/a><span style=\"font-weight: 400\"> (Huckleberry) &#8211; 11\/3<\/span><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/www.spartan.com\/en\/race\/detail\/3862\/overview?filter=ultra%20%E2%80%A6\"><span style=\"font-weight: 400\">Spartan Ultra Beast<\/span><\/a><span style=\"font-weight: 400\"> (Van Gogh) &#8211; 11\/17<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">November 10: BAM\u2019s kid (Kapow) is organizing a 5K for Paisley\u2019s PE Department. \u00a0See BAM for the cut he gets from each entry fee.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Prayers:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Turnover is expecting his 2.2 two weeks from today.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Hurricane relief, especially the F3 Carterico guys<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\"> BAM expertly took us out.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Zima out.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Title: The Flatline Mix Tape, EP Version Date: 9\/25\/18 Q: Zima PAX: Turnover (young), BAM (old), Cheesesteak (sweet beard), Zima (QIC) &nbsp; Here\u2019s the plan. \u00a0Go to various locations in the near vicinity of the AO. \u00a0At each different spot, perform defined exercises to certain verses in a song. &nbsp; Warm-o-rama. Contrary to popular belief, [&hellip;]<\/p>\n","protected":false},"author":200,"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-6445","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Zima","date":"9\/25\/18","pax":"Turnover (young), BAM (old), Cheesesteak (sweet beard), Zima (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6445","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6445"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6445\/revisions"}],"predecessor-version":[{"id":6449,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6445\/revisions\/6449"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}