{"id":12809,"date":"2020-08-12T21:11:14","date_gmt":"2020-08-13T01:11:14","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=12809"},"modified":"2020-08-12T21:18:35","modified_gmt":"2020-08-13T01:18:35","slug":"conspiracy-of-pull-ups","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/08\/conspiracy-of-pull-ups\/","title":{"rendered":"Conspiracy of Pull-ups"},"content":{"rendered":"<p>YHC put out a brief pre-blast announcing that today\u2019s workout would address the Conspiracy against pull-ups.\u00a0 Did you know that there are only two AOs in the entire Dash\/WeFoCo universe that have true pull-up bars?\u00a0 With a perfect recitation of the mission statement, we commenced.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>Started out on our backs for leg stretches, jumped up for some burpees, arm destroyers, and SSHs.\u00a0 Mosey to track for Imperial Troopers.<\/p>\n<p><strong><u>Beatdown<\/u>:<\/strong><\/p>\n<p>Mosey up pull-up hill where we found an illuminated Weinke with 10 exercises written.\u00a0 Pax were instructed to perform 20 pull-ups.\u00a0 For any number of pullups short of 20 that they complete, perform that number of the exercise written on the Weinke.\u00a0 Then run the breezeway to the top of the steps along NW Blvd and back.\u00a0 The exercises were:<\/p>\n<ul>\n<li>Dive Bombers (what did you expect?)<\/li>\n<li>Donkey Kicks<\/li>\n<li>Nolan Ryans (DC)<\/li>\n<li>Mike Tysons<\/li>\n<li>Triple Bears\n<ul>\n<li>Interlude: 2 burpees for the two AOs with pull-up bars<\/li>\n<\/ul>\n<\/li>\n<li>Burpees<\/li>\n<li>Shoulder Taps (DC)<\/li>\n<li>Russian Deadlifts (DC)<\/li>\n<li>Gas Pumps + Low Dolly Combination<\/li>\n<\/ul>\n<p>Upon completion, we hung around on pull-up hill for:<\/p>\n<ul>\n<li>Superman Wall Slaps x 20<\/li>\n<li>Rebound drill x 20<\/li>\n<\/ul>\n<p>Mosey back across the bridge to the courtyard:<\/p>\n<ul>\n<li>Dips x 20<\/li>\n<li>Box Jumps (or Step Ups) x 20<\/li>\n<\/ul>\n<p>Mosey back to launch:<\/p>\n<ul>\n<li>Cobra Crunch x 20<\/li>\n<\/ul>\n<p>FIN.<\/p>\n<p>Encore:\u00a0 22 Kill (22 merkins IC)<\/p>\n<p><strong>Announcements: <\/strong><\/p>\n<ul>\n<li>The Shmed: Plot twist!\u00a0 The Fairgrounds has kicked us out but, thanks to Van Gogh, we will be meeting at River Oaks Community Church.\u00a0 24-hour CSAUP event August 28-29.\u00a0 The festivities will commence at 6:00 pm on the 28<sup>th<\/sup>.<\/li>\n<li>Seriously, sign up for the Shmed. All proceeds will go to Crisis Control.\u00a0 There will be prizes.<\/li>\n<li>Sign up for Iron Pax 2020. It\u2019ll be fun.\u00a0 Okay, it won\u2019t be fun, but the endorphins will convince you it was fun.<\/li>\n<\/ul>\n<p><strong><u>CoT:<\/u><\/strong><\/p>\n<ul>\n<li>Prayers for active and reserve military and other first responders, hence the 22 Kill encore.<\/li>\n<li>YHC took us out by reading Psalm 127 dwelling on children being a blessing from the LORD, and the vanity that comes from getting up early and staying up late working for something that is not tied to a higher purpose.<\/li>\n<\/ul>\n<p><strong><u>Moleskin:<\/u><\/strong><\/p>\n<ul>\n<li>Tommy Robinson, our FNG, is 27 years young! He is one of Lamb Chop\u2019s <em>male<\/em>\u00a0 Tommy is from Cary and played football &amp; baseball.\u00a0 He attended undergrad at Appalachian State and is finishing his first year of PA school at Lenoir-Ryne.\u00a0 He is married to new FiA member Gladiator who is a fitness instructor.\u00a0 She can beat him up.\u00a0 American Gladiator names Zap and Dynamo were thrown out by Bevo and Spicoli.\u00a0 Cheesesteak (possibly?) brought us back to our senses asking, \u201cHow come we\u2019re not giving him another meat name?\u201d\u00a0 Once down that path we explored Flank and Shank.\u00a0 It was an easy jump from there to SkirtSteak.<\/li>\n<li>YHC has loved pull-ups since Tony Horton was a middle-aged man. YHC has had it as a goal for several years to complete 20 consecutive pull-ups.\u00a0 Aware of Lamb Chop\u2019s proficiency with the exercise, YHC engaged in conversation mid-run.\n<ul>\n<li>Greenspan: \u201cCan you do 20 pull-ups consecutively?\u201d\u00a0 Lamb Chop:\u00a0 \u201cI\u2019m sure I could if I tried.\u201d<\/li>\n<\/ul>\n<\/li>\n<li>YHC wanted to provide an opportunity for pax to challenge themselves with this exercise while providing difficult alternatives for when our bodies failed.<\/li>\n<li>Noted modifcations: Mutton did yoga in mid-air while hanging from the breezeway, Cheesesteak did pull-ups with his feet, and Bevo was having so much fun kipping that he went beyond 20 reps on several rounds.\u00a0 Who\u2019s surprised?<\/li>\n<li>YHC worked the 5 principles in throughout the workout, finishing with the fifth during the CoT. YHC felt Van Gogh\u2019s judgment throughout the workout until that final piece was filled in.<\/li>\n<li>Speaking of the artist, he did 20 reps of pull-ups each round + 20 reps of each exercise on the Weinke. The H.O.G. was right there with him, pushing the pace.\u00a0 Meanwhile, Red Barron is a freaking bat flipper.<\/li>\n<li>Great to see Catfish back out after working through some injuries over the past couple of weeks. He\u2019s tuning up for Iron Pax.<\/li>\n<li>Razzie arrived on (his) time and found us on pull-up hill, jumping right in. Palin was there the entire time but seemed to have lost his voice yesterday at Flatline.\u00a0 Finally, Spicoli was a man of constant encouragement, leading the pax to an encore with the 22 Kill.<\/li>\n<\/ul>\n<p>Razzie, thanks for the keys.\u00a0 It&#8217;s always an honor to lead at the Mothership, especially when surrounded by such a driven group of men.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC put out a brief pre-blast announcing that today\u2019s workout would address the Conspiracy against pull-ups.\u00a0 Did you know that there are only two AOs in the entire Dash\/WeFoCo universe that have true pull-up bars?\u00a0 With a perfect recitation of the mission statement, we commenced. Warmarama: Started out on our backs for leg stretches, jumped [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-12809","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Greenspan","date":"August 12, 2020","pax":"Bevo, the H.O.G., Red Baron, Cheesesteak, Lamb Chop, SkirtSteak (FNG Tommy Robinson), Van Gogh, Mutton, Palin, Razzie, Spicoli, Catfish"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12809","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=12809"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12809\/revisions"}],"predecessor-version":[{"id":12812,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/12809\/revisions\/12812"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=12809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=12809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=12809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}