{"id":12526,"date":"2020-07-08T22:49:50","date_gmt":"2020-07-09T02:49:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12526"},"modified":"2020-07-08T22:49:50","modified_gmt":"2020-07-09T02:49:50","slug":"swampblanket-at-conspiracy-with-spicoli","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/07\/swampblanket-at-conspiracy-with-spicoli\/","title":{"rendered":"SwampBlanket at Conspiracy with Spicoli"},"content":{"rendered":"<p>Been a little bit since YHC\u2019s last Q at the Premier Wednesday Workout, #Conspiracy.\u00a0 While I\u2019m sure a fine, fine \u201cbeatdown\u201d was planned at the hands, nay \u201cOverhead Snaps in cadence!\u201d, of BAM at #Mayhem, YHC needed to bring a little bit of the heat.\u00a0 Well, Ole Mother Nature took care of that by dropping a #SwampBlanket on Hanes Park for all the PAX to enjoy.\u00a0 #ExtremeMoistness was in the air and set the stage for our adventure.<\/p>\n<p>NOTE: YHC almost missed said Q due to alarm clock issues. Luckily my backup got me out of bed, otherwise the PAX would have become lost and possibly driven to #Mayhem.\u00a0 Totally gross.<\/p>\n<p>***First order of business? Designate a timekeeper.\u00a0 I believe in our group\u2019s ability to keep each other accountable which is why I don\u2019t keep time, or own a watch.\u00a0 Mutton was my man and we got things rollin\u2019.<\/p>\n<p>&nbsp;<\/p>\n<p>Warmarama in the parking lot:<\/p>\n<ul>\n<li>SSH<\/li>\n<li>IW<\/li>\n<li>Abe Vigoda<\/li>\n<li>Merkins<\/li>\n<li>Peter Parkers<\/li>\n<li>Squats<\/li>\n<li>Moroccan Nightclub and Arm swirly things (thank you Palin for helping me bring these back)<\/li>\n<li>SSH par deux to give Razzie a couple extra seconds to warm up and get into the flow. He was on #SpicoliTime<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Mosey to pull up bars<\/p>\n<p>&nbsp;<\/p>\n<p>Pullups x 10<\/p>\n<p>Merkins x 10<\/p>\n<p>Squats x 10<\/p>\n<p>3 rounds OYO<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey to Reynolds High Benches:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Irkins x10 IC<\/li>\n<li>Step ups x10 DC<\/li>\n<li>Dips x10 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Mosey to Carnegie Hill:<\/p>\n<p>&nbsp;<\/p>\n<p>Stolen from #PostHole\u2019s Q of IS a few weeks ago. Do 5 reps of all four exercises, run a lap, going up by 5 to 20 each lap:<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Mike Tysons<\/li>\n<li>Sumo Squats<\/li>\n<li>Donkey Kicks<\/li>\n<li>DC Freddy Mercuries<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Come back down if time allows<\/p>\n<p>&nbsp;<\/p>\n<p>BROGA:<\/p>\n<p>&nbsp;<\/p>\n<p>We did one extended Sun Salutation facing the morning sunrise and were still able to see the moon shining to the west.<\/p>\n<p>&nbsp;<\/p>\n<p>Mosey back to flat shelter by the track for Mary, campfire style:<\/p>\n<ul>\n<li>YHC called LBCs<\/li>\n<li>Lawnboy called American Hammers<\/li>\n<li>Palin called Penguin Crunches<\/li>\n<li>Mutton called Mutton Crunches (royalty check is in the mail)<\/li>\n<li>Toot Canal called Merkin-Plank-Math torture.<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p>Mosey back to parking lot<\/p>\n<p>&nbsp;<\/p>\n<p>COT (Announcements\/Concerns\/Prayer requests):<\/p>\n<ul>\n<li>#TheWork is Monday nights at 7:30pm instead of 5:30pm. Please consider joining.\u00a0 DM\/contact Hoptoberfest, BAM, Wobegon, Starfish, me, etc. if you need invite info.\u00a0 Originally sent via email.<\/li>\n<li>Check Twitter for Spamtan and Van Gogh\u2019s sign up for F3 Sasquatch challenge<\/li>\n<li>Cherry Pie asked for prayers for Tim Peller, Lead Pastor for the Redeemer. As CP stated, a true leader in the faith community.\u00a0 Tim Peller has been diagnosed with pancreatic cancer.<\/li>\n<li>Mutton had a message of thanks in having visited his mother for the first time in 4 months. That\u2019s great news and no doubt needed by all of our loved ones.<\/li>\n<li>Boo Boo showed up at COT with his dog (YHC named Pic-a-nic Basket). He had been tabatta-ing in the park and even did his rendition of his favorite Tik Tok video.\u00a0 It was amazing and horrifying all at the same time. #DontQuitYourDayJob<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>YHC took us out with a moment of silence for those who have died due to COVID and those who are currently battling this disease.\u00a0 I offered thanks for our group and the accountability that comes with it; for peace in our community and each of us to be a light for our families and each other.<\/p>\n<p>Thank you for the opportunity to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Been a little bit since YHC\u2019s last Q at the Premier Wednesday Workout, #Conspiracy.\u00a0 While I\u2019m sure a fine, fine \u201cbeatdown\u201d was planned at the hands, nay \u201cOverhead Snaps in cadence!\u201d, of BAM at #Mayhem, YHC needed to bring a little bit of the heat.\u00a0 Well, Ole Mother Nature took care of that by dropping [&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":[102,129,117],"class_list":["post-12526","post","type-post","status-publish","format-standard","hentry","category-conspiracy","tag-f3winstonsalem","tag-backblast","tag-winston-salem"],"acf":{"q":"Spicoli","date":"7\/8\/2020","pax":"Root Canal (WD), Palin, Ziggy Stardust, Razzie, Lambchop (WB), Mutton, Lawnboy, Cherry Pie, Spicoli, Boo Boo with dog (possibly named Pic-a-nic Basket)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12526","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=12526"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12526\/revisions"}],"predecessor-version":[{"id":12534,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12526\/revisions\/12534"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12526"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12526"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12526"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}