The Flatline Mix Tape, EP Version

The Flatline Mix Tape, EP Version

QIC: Zima

Date: 9/25/18

PAX: Turnover (young), BAM (old), Cheesesteak (sweet beard), Zima (QIC)

Title: The Flatline Mix Tape, EP Version

Date: 9/25/18

Q: Zima

PAX: Turnover (young), BAM (old), Cheesesteak (sweet beard), Zima (QIC)

Here’s the plan.  Go to various locations in the near vicinity of the AO.  At each different spot, perform defined exercises to certain verses in a song.

Warm-o-rama.

Contrary to popular belief, warm ups are allowed at Flatline.  The only rule is constant movement. So as long as you are in continual motion (preferably to a high tempo), warming up is perfectly acceptable.  Don’t believe me? Go straight to the source. Ask the creator himself.

Zipper Run (using parking spaces): touch each corner of parking spot x (7 or 8?)

• Sprint forward
• Apollo Creed to the left
• Backpedal
• Apollo Creed to the right

Beatdown.

First Pres Parking Lot

• Song: Tubthumping by Chumbawamba
• Exercise: Burpees each time you hear “I get knocked down”; SSHs all other times
• Reps: 27
• Length: 3:20

Corpening Plaza (middle)

• Song: Bicycle Race by Queen
• Exercise: Freddie Mercuries each time you hear “bicycle” or “bike”; hold Six Inches in between
• Reps: 39
• Length: 2:59

Corpening Plaza (mini wall)

• Song: Jump by Kriss Kross
• Exercise: Box Jump each time you hear “Jump” (note: to mitigate the chance of an early mutiny, the line “Jump Jump” only counted for 1 Box Jump); hold Al Gore in between
• Reps: 33
• Length: 3:17

Corpening Plaza (up top)

• Song: Flower by Moby
• Exercise: Merkins each time you hear “Green Sally Up” (note: we did these in reverse [I’m not an animal!] – went down on the ‘up’ line and up on the ‘down’ 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
• Reps: 30
• Length: 3:28

Hanes Brands Theatre Parking Lot

• Song: Turn Down for What by DJ Snake and Lil Jon
• Exercise (very quick transitions):
  • Fast Feet during other verses
  • Thrusters between 1st and 2nd “TDfW”
  • LBCs between 2nd and 3rd “TDfW”
  • Ranger Merkins between 3rd and 4th “TDfW”
  • Low Flutters between 4th and 5th “TDfW”
  • Jump Shots each time you hear “Shots”
• Reps: 3 times through
• Length: 3:36

Hanes Brands Theatre Parking Lot

• Song: Roxanne by The Police
• Exercise: Monkey Humpers each time you hear “Roxanne”; Carolina Dry Docks each time you hear “Red Light”
• Reps: 27
• Length: 3:13

Winston Square Park

• Song: Don’t Worry Be Happy by Bobby McFerrin
• Exercise:
  • Irkins each time you hear “Don’t Worry”
  • Dips each time you hear “Be Happy”
• Reps: 30
• Length: 3:54

Usual Parking Deck (top level)

• Song: Imma Be by The Black Eyed Peas
• Exercise: Pickle Pounders each time you hear “Imma Be”; hold Regular Plank
• Reps: 107
• Length: 4:18

Usual Parking Deck (bottom level)

• • Song: Come With Me Now by Kongos
  • Exercise: Pullups each time you hear “Come With Me Now”; Mountain Climbers during other verses
  • Reps: 17
  • Length: 3:30

• note: Omaha’ed after 1 minute due to time restrictions

Finished.

Today’s Q’s Random Musings:

• I can’t believe that my mistake in writing Thursday instead of Tuesday on the pre-blast tweet kept so many of the regulars away.  It’s going to suck when all of those guys show up at the First Pres Lot on Thursday expecting at Flatline beatdown.
• Site Qs continuing the streak of absenteeism at Zima-led beatdowns.  Come to think of it, this even happened at my recent DR Q. Ain’t that something?  ‘Bout Time must not have gotten the memo on Monday.
• BAM was off of his mumble chatter game today.  The PAX could actually hear the songs instead of BAM’s expected commentary.
• Even Cheesesteak’s modifications have perfect form.
• Why did it feel like every song was the extended version?
• BAM is an authority on frequency versus duration, if you know what I mean.  Oh, the conversations you have with a bunch of dudes on the top of a parking deck in the gloom while doing Pickle Pounders.
• Turnover’s 2.0s will be lucky enough to inherit his rad collection of cassette tapes.  “Kriss Kross will make ya Jump Jump ….”
• I thoroughly enjoyed the challenges in this workout, so it will definitely be repeated sometime soon.

Announcements:

• Obstacle Course Racing Opportunities:
  • Rugged Maniac (Palin) – 10/27
  • Green Beret Challenge (Huckleberry) – 11/3
  • Spartan Ultra Beast (Van Gogh) – 11/17
• November 10: BAM’s kid (Kapow) is organizing a 5K for Paisley’s PE Department.  See BAM for the cut he gets from each entry fee.

Prayers:

• Turnover is expecting his 2.2 two weeks from today.
• Hurricane relief, especially the F3 Carterico guys

BAM expertly took us out.

Zima out.