Conspiracy 9/19/18

Conspiracy 9/19/18

QIC: Palin

Date: 9/19/18

PAX: cheesesteak, spicoli, Barbie, cherry pie, bevo, chisel, swiss miss, root canal, drip, Ziggy stardust, snooki, palin

Conspiracy 9/19/18

PAX: cheesesteak, spicoli, Barbie, cherry pie, bevo, chisel, swiss miss, root canal, drip, Ziggy stardust, snooki, palin

Q: Palin

Despite some alarmingly soft brakes on the truck this morning, YHC made it to the AO with a bit of time to spare and was greeted with several smiling faces. Got to catch up with Spicoli and listen to Snooki make fun of my watch. At 0530, we circled up and the MC died down.

Warm-O-Rama: SSH, IW, Whirly, AV, FAC, RAC, sun salutations

Mosey to pull-up bars:

• pullups x5
• Australian merkins x5
• toe/knee raises x5
• diamond merkins x5
• repeat

Mosey to the intimidator

• Run to first stop, 10 lunges, run back down
• run to second stop, 20 squats, run back down, stopping at first stop for lunges
• Run to third stop, 30 calf raises, run back down, stopping at first and second stops for their respective exercises
• run to fourth stop, 40 low flutter, run back down, stopping at first, second, and third stops for their respective exercises

Mosey to the pull-up bars for a third round of the circuit above

Mosey back to the cars

Mary: XC Abs, low plank

Great group this morning, pretty quiet but supported each other and picked up the six well. Glazer, thanks for inviting me to lead, sorry you couldn’t make it.

Announcements:

• GAS groups launching, see Hazer or BB online https://www.f3winstonsalem.com/f3/dash-gas-groups/
• Florence recovery, several gofund me opportunities, Sassy driving down sat https://www.f3winstonsalem.com/f3/hurricane-florence-relief/
• Obstacle course races 10/27 and the two weekends following. See Palin, Huckleberry, or Van Gogh https://www.f3winstonsalem.com/f3/rugged-maniac-preblast/
• Cherry Pie has IS Q this Sat, 0700, Wiley parking lot
• Sam and eggs breakfast 9/27 benefiting Samaritan Ministries, breakfast buffet start at 0715, over at 0830. Cherry Pie is captaining a table and has seats available

Prayer requests:

• Drip’s brother is having has learned that his corporate office is relocating. Asking for prayers for guidance as they decide to relocate or find a new job
• Drip’s son’s soccer teammate, Carlos Aguillera, lost hard fought battle with cancer. Prayers for friends and family.
• All those impacted by Florence and helping with recovery
• All those struggling with addiction