Flatline 7/17/18

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Flatline 7/17/18

QIC: Palin

Date: 7/17/18

PAX: Toetag, TPS, Root Canal, Thistle, Zima, Van Gogh, Flyby, Cheesesteak, Palin

Flatline 7/17/18

PAX: Toetag, TPS, Root Canal, Thistle, Zima, Van Gogh, Flyby, Cheesesteak, Palin

Q: Palin

YHC was noodling on what to bring to the PAX at Flatline while preparing for an upcoming vacation. My mind wandered to how much I enjoy down range workouts as they allow me to meet new people and learn some new exercises. Before I knew it my web browser had landed on the F3 website’s exercise library. I browsed through looking for cruel, horrible things to inflict fun, new (or newer) exercises that would broaden the DashPAX’s horizons. I ended up with the below list. I did one or two of thoroughly tested each exercise at home the night before, much to the amusement of my M and dogs. The plan was to have a PAX call a number one to eight, we perform the corresponding exercise, run the distance of the parking lot and back, and repeat. With new exercises requiring explanation, PAX would plank jack while I explained/demonstrated, to keep with the spirit of flatline.

  1. 4×4 – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat. Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise.
  2. Alligator Merkin – Walking Merkin. Alternate stepping hands forward on successive merkin reps. You know…like an alligator walks, but with merkins.
  3. Ascending Testicles – Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.
  4. ATMs – All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.
  5. Thigh Master – Starting position – In forward lunge with knees slightly bent. Perform standard lunge movement bending with back knee touching ground and then return to starting position. Done in cadence (all with same leg), count 1 down, 2 up, 3 down, 4 up =1. Continue with set # then switch legs and repeat. Can be performed slow (with knee reaching ground) or fast ultimately resulting in excessive “burn” in the thighs.
  6. Swirley – One Pax holds the other’s legs while they do push-ups in handstand position (like they are getting a swirly).
  7. Six Pack – 1 pull-up, 5 merkins (11’s style but with 6’s). Once at 5 pullups 1 merkin, go back down to 1 pull-up, 5 merkins.
  8. Not-So Lazy Boys – On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your “Lazy Boy” as far as you can without your feet coming off the ground. Hold and engage your core for 10-15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), back to the middle (hold for 10-15 seconds, core still engaged) and then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground). Do this for as long as you’d like..on the Q’s lead and count!

End with Mary by committee.

The plan worked flawlessly, we made it through all of the exercises and even had time to repeat two of the PAX’s favorites. All present remarked at how well planned and thorough the workout was. No criticism of the Q was spoken. No one even asked why the 4×4 wasn’t number 4 on the list or the six pack number 6. Any reports to the contrary are FAKE NEWS.

In all seriousness, great work out there this morning. I don’t know if it was sufficient for y’all, but I was pretty well worn out afterwards. Thanks for the support and camaraderie.

Announcements:

Prayer Requests:

  • TMN has new 2.0
  • YHC has a family member in the addiction treatment program, prayers that she figure out the meaning of life that does not involve alcohol

YHC took us out.