{"id":7134,"date":"2018-12-04T17:11:23","date_gmt":"2018-12-04T21:11:23","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7134"},"modified":"2018-12-04T17:11:23","modified_gmt":"2018-12-04T21:11:23","slug":"flatline-12-04-2018","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/12\/flatline-12-04-2018\/","title":{"rendered":"Flatline 12-04-2018"},"content":{"rendered":"

Flatline 12\/04\/2018<\/strong><\/h2>\n

 <\/p>\n

PAX<\/strong>:\u00a0 \u00a0Rust Bucket (QIC, WD), Swipe (WB), Toe Tag, Turnover, Zima, Van Gogh, Root Canal, Thistle, Cherry Pie, Palin<\/p>\n

 <\/p>\n

10 PAX gathered this morning for a Rust Bucket beatdown at Flatline. It went like this.<\/p>\n

 <\/p>\n

Slaughter Starter – 20 Burpees OYO\u00a0 –\u00a0 This is Flatline, how else do you start it?<\/p>\n

SSH – X20 IC<\/p>\n

Burpees – X5 OYO<\/p>\n

Toy Soldiers – X10 IC<\/p>\n

Burpees – X5 OYO<\/p>\n

Sun Gods – Forward & Reverse, Sobriety Style – X20 IC<\/p>\n

Burpees – X5 OYO<\/p>\n

Move to the top of the parking lot for Rail Road Tracks to the far end and finishing at the wall.<\/p>\n

While at the wall, People’s Chair with Jack Reachers.<\/p>\n

Recover and perform Burpees – X5 OYO<\/p>\n

Back to the wall for some more People’s Chair<\/p>\n

Recover and head back to the top of the parking lot via Straight Line Guantanamo (everyone loved this)<\/p>\n

Mosey to the parking deck and starting at ground level, perform 5 Merkins OYO, run up to other end of ground level deck and perform 5 WWII Sit Ups OYO. Continue this pattern until at the top of the parking deck but increasing the number of repetitions at each level by 5.<\/p>\n

At the top of the parking deck, start with feet against the wall and Bear Crawl to end of parking stripe and Crawl Bear back to the wall and perform 5 Mike Tysons. Repeat with 10 and then 15 Mike Tysons.<\/p>\n

Time to run back down to the ground level employing the same format used to go up but with Monkey Humpers and Squat Jumps.<\/p>\n

Mosey back to the parking lot and partner up for Lazy Dora<\/p>\n

100 Merkins, 200 LBCs, and 300 Squats. Partner A performs exercise while Partner B holds Low Plank, 6 inch leg raises, and holds a low squat. Flapjack as needed and continue until all repetitions completed.<\/p>\n

We have time for a run to the far end of the parking lot and back.<\/p>\n

Still have time for Burpees – X20 OYO<\/p>\n

Just enough time for Merkins – X5 OYO<\/p>\n

And we are Done!<\/p>\n

 <\/p>\n

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

Christmas party on Dec. 15th. Watch Twitter for details.<\/p>\n

Wobegon 5K and the day after the party, Dec. 16th. Contact Wobegon for details.<\/p>\n

Cherry Pie, Van Gogh, and Zima… the definition of High Intensity Flatline.<\/p>\n

Solid work by the 20 somethings, Swipe and Turnover. Love their energy.<\/p>\n

YHC spent the morning trying to keep up with Palin, Root Canal, and Thistle… but to no avail.<\/p>\n

Toe Tag put in 5 miles before Flatline even started. Gotta admire a guy who puts in this kind of work on a consistent basis. You go Doode!<\/p>\n

 <\/p>\n

COT:<\/strong><\/p>\n

YHC took us out with words of prayer for the family of a 4 month old child as relayed by Swipe. A reminder of those suffering with addiction and dealing with hardships this Christmas season. And a reminder that we are blessed to be better men today than we were yesterday and to share those blessings with others.<\/p>\n

 <\/p>\n

An honor to lead a fine group of men. Thanks for the keys, Pita.<\/p>\n

Rust Bucket.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Flatline 12\/04\/2018   PAX:\u00a0 \u00a0Rust Bucket (QIC, WD), Swipe (WB), Toe Tag, Turnover, Zima, Van Gogh, Root Canal, Thistle, Cherry Pie, Palin   10 PAX gathered this morning for a Rust Bucket beatdown at Flatline. It went like this.   Slaughter Starter – 20 Burpees OYO\u00a0 –\u00a0 This is Flatline, how else do you start […]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-7134","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Rust Bucket","date":"12\/4\/2018","pax":"Rust Bucket (QIC, WD), Swipe (WB), Toe Tag, Turnover, Zima, Van Gogh, Root Canal, Thistle, Cherry Pie, Palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7134","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7134"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7134\/revisions"}],"predecessor-version":[{"id":7136,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7134\/revisions\/7136"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}