Chestspiracy

Chestspiracy

Date: 1.21.26

PAX: Chisel (still just shorts), Bevo (sharp), Frostbite (EC), Schlitz (EC), Palin (EC), Drip (happy), Spicoli (early!), Green Acres (maximus), Burns (EC), Tax Break (EC), Greenspan

Great to be back on Q at Conspiracy.  YHC was blessed by the presence of 10 other guys this morning.

Warmarama

The normal; heavier focus than normal on upper-body.

The Thang:

• Mosey across the track, past the (locked) football field, through the tunnel under Northwest, and up the hill to the picnic benches for Derkins and Dips, both x 10. Then continue mosey to Reynolds Auditorium.  Station the speaker in a location that the pax would visit frequently, but not for long.  There are 8 7 speedbumps around Reynolds Auditorium.  At each speedbump, perform x5 of the called exercise for that round, then perform AMRAP SSHs while waiting for the six to start the next lap:
  • Lap 1: Dive Bombers
  • Lap 2: Diamond Merkins
  • Lap 3: Hand-release Merkins
  • Lap 4: Burpees
• Mosey back down the hill and through the tunnel to the cabana adjacent to the track. Five rounds of derkins x 10, erkins x 10, OYO.
• Mosey to launch for 4 minutes of Mary: Heels to Heaven, Heels to Heaven with a Twist, Cobra Crunch, High Dolly, Low Dolly, LBCs, LBC with Low Flutters.

Announcements:

• Tammy has Q at Urban Assault on Friday.
• Beverly’s 48 miles for HOPE is scheduled for Saturday, subject to reschedule due to weather forecast. (editor: They’ve cut the snow forecast in half in 24 hours.  At that rate, we’ll be lucky to get a single flake.  Run on, Bev!)

Prayer Requests:

• Rollback’s M’s recovery.
• Decency & Civility in our country.
• Schlitz’s M is in her 3^rd
• Aging parents.

YHC took us out lifting up those items mentioned and asking the SkyQ to mold us in men that are charitable, generous, and kind with all we interact.

NMM:

• YHC promised the EC runners “no hills” in the workout proper. Bevo and Green Acres both MCed that the climb up to Reynolds constituted a hill.  Kobains (but you should have been there for the climb of Buena Vista at 0507!).
• Burns texted post-workout that he was experiencing a bit of déjà vu, like he had done this workout before. In fact, the workout was originally inspired by one that YHC attended down range in at “The Ranch” in Fort Mill back in the pre-pandemic halcyon days (https://f3thefort.com/2018/11/29/chest-day-the-ranch-11-29-18/).  YHC adapted that workout once at Iron Throne in 2023 (https://www.f3winstonsalem.com/f3/2023/09/getting-swoll/), but Burnsy wasn’t there for either of those.  Nevertheless, he performed today like this was routine weak sauce and dominated.
• Burns was joined out front by Chisel, still just wearing shorts, and Tax Break. Those guys are on another level.
• Great to have Green Acres make the journey over to HP. YHC got him with the “chest day” marketing.  YHC misses the days when there were pullup bars at HP; that would truly have made it worth his time & money.
• YHC had given Spicoli the heads up on where the pax would be headed yesterday, anticipating his attendance but not wanting him to be left behind when he arrived on (his) time. Lo and behold, Spicoli pulls into the parking lot at 0528.  He was on his game in all facets today.
• Drip played his role perfectly, encouraging everyone throughout while demonstrating extreme strength & perfect form.
• Bevo texted YHC last night at 11:03pm, a good 90 minutes after YHC entered his nighttime coma, asking if we were running at 0510. YHC responded this morning at 0450 with, “No.  0500 sharp.”  Being left behind by the other runners, he got in a “great 12-minute stretch.”  Not sure where the rest of his time went.
• Frostbite pulled into the lot with only one headlight. With wisdom beyond his years, he sent YHC a link to the Wallflowers’ One Headlight post-workout.  T-claps.  Your dad.0 should be proud.
• Palin had to work early today but still came for the run and set the pace for the ECers, departing after the leg stretches of warmarama. That’s a pretty special thing to have someone come at 0500 just to run with his buds even though he couldn’t stay for rest of the workout.
• Schlitz ploughed his way up Buena Vista hill, claiming to be beat but maintaining an 8:30 pace. He then laughed his way through the rest of chest day.  Easy peasy.
• YHC is smoked, but not sure the workout had much impact on the other HIMs. Thanks for carrying me through.

Always a pleasure F&B.  We left the keys at Reynolds Auditorium will call.