{"id":10404,"date":"2019-10-03T11:38:20","date_gmt":"2019-10-03T15:38:20","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10404"},"modified":"2019-10-03T11:38:20","modified_gmt":"2019-10-03T15:38:20","slug":"schweaty-conspiracy-with-spicoli","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/10\/schweaty-conspiracy-with-spicoli\/","title":{"rendered":"Schweaty Conspiracy with Spicoli"},"content":{"rendered":"<p>Schweaty Conspiracy with Spicoli<\/p>\n<p>10.2.19<\/p>\n<p>Brought my 2.0 out for a little workout in the dark on a school day.\u00a0 9 other PAX graciously allowed YHC to lead.<\/p>\n<p>Here&#8217;s what we did:<\/p>\n<ul>\n<li>Warmrama in parking lot: SSH, IW, Squats, Abe vigodas, Peter Parkers\/Parker Peters\/Merkins.\u00a0 All IC\n<ul>\n<li>Razzie was there.\u00a0 I was there.\u00a0 With no other late shows we moseyed<\/li>\n<\/ul>\n<\/li>\n<li>At base of Intimidator\n<ul>\n<li>BLIMPS (5\/10\/15\/20\/25\/30) at bottom of hill, jersey, Carolina, top<\/li>\n<li>&#8220;Do something&#8221; for the fastholes who finished first (most of the PAX) while 6 completes at top<\/li>\n<\/ul>\n<\/li>\n<li>Mosey to new construction area to the right<\/li>\n<li>3-man Grinder:\n<ul>\n<li>Station one:\n<ul>\n<li>Merkins x 10<\/li>\n<li>Cobra Humpers x10<\/li>\n<li>Lunge x 10<\/li>\n<\/ul>\n<\/li>\n<li>Station two:\n<ul>\n<li>CDD x 10<\/li>\n<li>Donkey kicks x 10<\/li>\n<li>Sumo squats x10<\/li>\n<\/ul>\n<\/li>\n<li>Run in between<\/li>\n<li><\/li>\n<\/ul>\n<\/li>\n<li>Mosey to playground:\n<ul>\n<li>Partner up for swing lat pulls x 15; partner two does WW while waiting; 3 sets each<\/li>\n<\/ul>\n<\/li>\n<li>BROGA by the benches: went through guided sun salutation with Right and Left<\/li>\n<li>Mosey to parking lot<\/li>\n<li>Donezo!<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>COT: Lambchop took us out with words of inspiration and the need for community.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Moleskin<\/strong><\/span><\/p>\n<ul>\n<li>Hadn&#8217;t been out in a few weeks so it was great to Q with good folks present, not the least of which my 2.0, #ChitChat<\/li>\n<li>Met Traeger and Red Barron for the first time. Both are strong and fast.<\/li>\n<li>Look out for 5ks like Rah!, Mistletoe, and Piedmont Land Conservancy 5k at Crossnore.\u00a0 Great causes that need our support<\/li>\n<li>Not much Mumblechatter so obviously will need to step it up for the next Q, but YHC felt it was sufficient.\u00a0 Feel free to leave comments in the suggestion box at the park (greatly resembles Port-o-John).<\/li>\n<li>Truckstop and Razzie brought up brewery run\/crawl on October 13th at 2pm.\u00a0 Look for info on the Twittisphere.<\/li>\n<li>Lawnboy is recovering from shoulder surgery and doing well.\u00a0 He praised the support of PAX and was reminded that Bootcamp workouts are different than just running or cycling.\u00a0 Keep at it, brother.<\/li>\n<li>Traeger has Warrior One lunge down to strive for.\u00a0 Not his first BROGA rodeo.\u00a0 #LifeGoals<\/li>\n<li>Thanks as always for the opportunity to lead.\u00a0 Appreciate all of you<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Schweaty Conspiracy with Spicoli 10.2.19 Brought my 2.0 out for a little workout in the dark on a school day.\u00a0 9 other PAX graciously allowed YHC to lead. Here&#8217;s what we did: Warmrama in parking lot: SSH, IW, Squats, Abe vigodas, Peter Parkers\/Parker Peters\/Merkins.\u00a0 All IC Razzie was there.\u00a0 I was there.\u00a0 With no other [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[117],"class_list":["post-10404","post","type-post","status-publish","format-standard","hentry","category-conspiracy","tag-winston-salem"],"acf":{"q":"Spicoli","date":"10\/2\/19","pax":"Rust Bucket (WD), Red Barron, Razzie, Lambchop, Truck Stop (WB), Traeger (Time Keeper), Lawnboy, Sac, Chisel, ChitChat, Spicoli (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10404","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10404"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10404\/revisions"}],"predecessor-version":[{"id":10416,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10404\/revisions\/10416"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}