The poor souls who showed for Conspiracy this morning had no idea of what they were in for.\u00a0 Razzie arrived late and I am sure wished he had kept on driving.\u00a0 After a quick warm up run to corner by the Y, the Pax reconvened at the base of the Intimidator for some warm-a-rama.\u00a0 The usual stuff, Side Straddle Hop, IST, Abe Vigoda, Whirlies but no Arm Swirly Things as to keep Cherry Pie in a cheerful mood.<\/p>\n
The Thang:<\/p>\n
Basically, we ran a modified suicide up the Intimidator 4 times.\u00a0 We stormed the top followed by 20 Burpees.\u00a0 We moseyed together to the bottom for 2 rounds of Mary.\u00a0 Back to the 2nd to last stop, 20 Burpees followed by a mosey back and another 2 rounds of Mary.\u00a0 We did this two more times with each climb being just a bit shorter than the prior.<\/p>\n
Round 2.\u00a0 Mosey to the playground where the Pax split in two.\u00a0 4 Pax performed 25 reverse rows on the swing set while the other 4 completed 20 more Burpees.\u00a0 After completing the 20 Burpees, the Pax was instructed to perform Squats as we continued to alternate on the swings until a total of 70 Reverse Rows were complete.\u00a0 They look easy, but after about 15, things get tough.<\/p>\n
A quick run back to the parking lot left two minutes for stand up Mary.<\/p>\n
Not a lot of mumble chatter the when you are sucking wind running up the Intimidator.\u00a0 A rumor was spread that we would only go up three times, but that was dispelled quickly.<\/p>\n
Class notes:\u00a0 Beverly has his 43 miler on Saturday.\u00a0 Beginning at 8 at Kimberly Park.\u00a0 Please support this fundraiser for Hope.<\/p>\n
YHC took us out praying for peace within our country and wisdom and reconciliation from our leaders.<\/p>\n","protected":false},"excerpt":{"rendered":"
The poor souls who showed for Conspiracy this morning had no idea of what they were in for.\u00a0 Razzie arrived late and I am sure wished he had kept on driving.\u00a0 After a quick warm up run to corner by the Y, the Pax reconvened at the base of the Intimidator for some warm-a-rama.\u00a0 The […]<\/p>\n","protected":false},"author":221,"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-14506","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Mutton","date":"01\/13\/2021","pax":"Mutton, Cherry Pie, Lambchop, Deuce, HOG, Cheesesteak, Red Baron, Razzie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14506","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\/221"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14506"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14506\/revisions"}],"predecessor-version":[{"id":14510,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14506\/revisions\/14510"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}