PAX: Zima, Cherry Pie, Shaggy (F3 Raleigh), PITA, Thistle, Root Canal (Q).<\/p>\n
Several months ago, BAM brought his brand of pain to Flatline, with seven sheets of paper spread out over the parking lot with instructions. I, being the non-imaginative type, took his papers, and here we are. So here was the Thang….<\/p>\n
Home Base (parking lot): 5 burpees, 10 hand release merkins, 15 copperhead squats, and 20 low flutters<\/p>\n
Station 1 (Corpening Plaza): 15 Carolina dry docks, 15 dips, 15 derkins<\/p>\n
Station 2 (corner 4th and Cherry): 15 squats, 15 lunges(each leg), 15 calf raises<\/p>\n
Station 3(corner of 4th and Marshall): 15 heels to Heaven (Zima style), 15 American hammers (double count), 15 low dolly<\/p>\n
Station 4(corner 2nd and Poplar- Calvary Moravian): 20 Carolina dry docks, 20 dips, 20 derkins<\/p>\n
Station 5 (corner 1st and Marshall): 20 squats, 20 lunges (each leg), 20 calf raises<\/p>\n
Station 6(corner 1st and Cherry): 20 heels to Heaven (Zima style), 20 American hammers(double count), 20 low dolly<\/p>\n
Do home base chores, then fast mosey to station 1, back to home base to repeat those chores, then station2, etc. through all 6 stations. Simple as Cherry Pie.<\/p>\n
In honor of Thistle’s heroic return, Mary consisted of 5 booyah burpees, eventhough the words from my mouth said booyah merkins (some folks got bonus points for that) and 2 1\/2 minutes of World War II situps. 6:15.<\/p>\n
Shaggy showed up strong and did not disappoint. Zima and Cherry Pie backed off a teensy bit to keep us from getting strung out. PITA was not to be denied and would not back off. Expected Thistle to be a bit off his game, but was in midseason form with the leaders.<\/p>\n
Announcements; OCR events open to all with Palin, Zima, and Van Gogh. Cherry Pie is Q tomorrow at Hanes Park.<\/p>\n
YHC took us out with a word of blessing and encouragement. PITA, always an honor to Q. I return the keys to you.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
PAX: Zima, Cherry Pie, Shaggy (F3 Raleigh), PITA, Thistle, Root Canal (Q). Several months ago, BAM brought his brand of pain to Flatline, with seven sheets of paper spread out over the parking lot with instructions. I, being the non-imaginative type, took his papers, and here we are. So here was the Thang…. Home Base […]<\/p>\n","protected":false},"author":137,"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-6632","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Root Canal","date":"16 October 2018","pax":"Shaggy (F3 Raleigh), Zima, PITA, Cherry Pie, Thistle, Root Canal"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6632","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\/137"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6632"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6632\/revisions"}],"predecessor-version":[{"id":6635,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6632\/revisions\/6635"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}