{"id":17098,"date":"2021-09-08T08:52:04","date_gmt":"2021-09-08T12:52:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17098"},"modified":"2021-09-08T08:52:04","modified_gmt":"2021-09-08T12:52:04","slug":"8-elevens-on-8-11","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/09\/8-elevens-on-8-11\/","title":{"rendered":"8 Elevens on 8-11"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>YHC had this BB typed up in a Google Doc with most NMM done, but forgot to post it. The main thing YHC remembers is that the EC run with Palin absolutely drained me, and I truly struggled through the morning. I appreciated the encouragement and slight concern from the PAX present.. Some days are better than others, and having the PAX around is what makes those bad days easier.<\/p>\n<p>The planned beatdown was all 11s. It went a little something like this&#8230;<\/p>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Mission Statement \/ Core Principles<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\">Abe Vigoda x 11 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li aria-level=\"1\">MOSEY TO TRACK<\/li>\n<li aria-level=\"1\">\u00a0Cardio 11s\n<ul>\n<li aria-level=\"2\">1 SSH at benches<\/li>\n<li aria-level=\"2\">Run around playground<\/li>\n<li aria-level=\"2\">10 IST at far side<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\">Lactic 11s\n<ul>\n<li aria-level=\"2\">1 Derkin<\/li>\n<li aria-level=\"2\">No running<\/li>\n<li aria-level=\"2\">10 Monkey Humper<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\">Mosey to pull up bars<\/li>\n<li aria-level=\"1\">11s\n<ul>\n<li aria-level=\"2\">1 Sit-up at covered walkway<\/li>\n<li aria-level=\"2\">YHC canceled plans to run uphill from shelter and back<\/li>\n<li aria-level=\"2\">10 Pull-Ups at top of hill<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\">Moser to bus Lot<\/li>\n<li aria-level=\"1\">11 Parking Lot lines\n<ul>\n<li aria-level=\"2\">Beat Crawl to each line<\/li>\n<li aria-level=\"2\">Increment Burpees at tac line up to 11<\/li>\n<li aria-level=\"2\">Omaha at 5 back down<\/li>\n<\/ul>\n<\/li>\n<li aria-level=\"1\">MOSEY TO START<\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Freddy Mercury x 11 IC<\/li>\n<li aria-level=\"1\">LBC x 11 IC<\/li>\n<li aria-level=\"1\">WWII x 11 IC<\/li>\n<li aria-level=\"1\">Penguin Crunch x 11 IC<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Praise that Root Canals Melanoma Test came back negative<\/li>\n<li aria-level=\"1\">Prayer for Giles\u2019 family<\/li>\n<li aria-level=\"1\">Praise to the guys for giving encouraging words while YHC struggled this morning<\/li>\n<li aria-level=\"1\">YHC took us out<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li aria-level=\"1\">Palin dragged YHC along a 5K that run up Reynolda Rd to the Stratford light and back. It\u2019s 2 miles of flat and a half mile of uphill downhill\u2026 but that half mile of uphill was no fun!<\/li>\n<li aria-level=\"1\">Our Abe Vigoda warmup was met with much confusion by the PAX, until our first set of 11s, which was pure cardio and designed to get us sweating.<\/li>\n<li aria-level=\"1\">Subfloor rolled up for his first post to Conspiracy and contributed to much of the MC by answering Palin\u2019s many plywood questions! (Why is plywood 11\/16? What are finished sides called? Do you have to put it a certain way up? Which side can you stain? Etc\u2026)<\/li>\n<li aria-level=\"1\">CP debated doing burpees and Palin egged him on.<\/li>\n<li aria-level=\"1\">Lambchop helped correct YHCs counting problems during our SSH around lap 7.<\/li>\n<li aria-level=\"1\">All PAX agreed the 2nd set of 11s would have been better with running in between<\/li>\n<li aria-level=\"1\">YHC opted to cut out the hill climb to the pull up bars due to time, and it was a good thing!<\/li>\n<li aria-level=\"1\">The PAX knocked out their 55 pull ups like it was nothing.<\/li>\n<li aria-level=\"1\">Drip announced \u201c6 up!\u201d only to discover that YHC was the 6.<\/li>\n<li aria-level=\"1\">The parking lot work was too much for YHC, as the burpee count was changed to go down after 5.<\/li>\n<li aria-level=\"1\">Cheesesteak wisely modified his reps to protect the shoulder. Surgery is coming up in October!<\/li>\n<li aria-level=\"1\">Cherry Pie convinced YHC to call for 5 burpee\u2019s at the last line, which the PAX gladly did.<\/li>\n<li aria-level=\"1\">Great group this morning, thanks so much for posting!<\/li>\n<\/ul>\n<p>Until next time,<\/p>\n<p>VG<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; YHC had this BB typed up in a Google Doc with most NMM done, but forgot to post it. The main thing YHC remembers is that the EC run with Palin absolutely drained me, and I truly struggled through the morning. I appreciated the encouragement and slight concern from the PAX present.. Some days [&hellip;]<\/p>\n","protected":false},"author":42,"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-17098","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Gogh","date":"8\/11\/2021","pax":"@dr. toot (WD), @Lamb Chop (WB), @Drip, @cherrypie, @Cheesesteak, @Subfloor, @Palin, @van.gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17098","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17098"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17098\/revisions"}],"predecessor-version":[{"id":17099,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17098\/revisions\/17099"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}