I noted that the last time I hosted Conspiracy it was August of 2020. It was warmer then…
\nA few old guys, namely Burlap and Mutton turned out to make feel better, well there is CherryPie, but he identifies as a 34 year old.. We may have moved the average age close to 40, maybe.
\nWarm up was straight forward:
\n\u2022\tSide straddle hop (jumping jacks) x 25 in cadence
\n\u2022\tImperial storm trooper (knees to elbows) x 20 in cadence
\n\u2022\tMountain climbers x 15 in cadence
\n\u2022\tToy soldiers x 15 in cadence
\n\u2022\tAbe Vigoda x 2.5 in cadence
\nThen the PAX bravely forged through the darkness to the track. At one time doing a little Fartlek work seemed like a bright idea, especially since running is pretty much my staple exercise… however, I was uncertain as I explained the premise, but the PAX got on with it anyway. One PAX did yeoman’s work shouting out the time intervals (Lambchop?) which saved the day.
\nOne minute at 75%, one minute 50%
\nTwo minutes, same
\nThree minutes, same
\nTwo minutes at 90%, one minute 50%
\nOne mminute, same
\nIn all we covered about 2 miles. Strong effort by all PAX
\nPlenty of time left to engage in some Tabata. Four rounds as follows, 20 second on 10 seconds:
\n\u2022\tMerkin
\n\u2022\tWWII
\n\u2022\tArm Dips
\n\u2022\tSquat jump shoot
\n\u2022\tPlank jacks
\n\u2022\tStep ups, alternate legs
\nStill time left for a little Mary:
\nLow flutter, Mutton crunches, LBC and some alternating arm\/leg fire hydrant thing.<\/p>\n
COT
\nBeverly’s 44 Run on Saturday to benefit H.O.P.E, donate and show up to run with.
\nSome high\u00b7fa\u00b7lu\u00b7tin fire water tasting thing at one of them fancy shindig places, see Sour Mash.
\nYHC took us out with prayer.
\nGrateful to be able to lead you men this morning.
\nTrue story, spoke to CherryPie briefly afterwards before leaving the track, he said goodbye, as he was “sticking around to finish his abs… <\/p>\n","protected":false},"excerpt":{"rendered":"
I noted that the last time I hosted Conspiracy it was August of 2020. It was warmer then… A few old guys, namely Burlap and Mutton turned out to make feel better, well there is CherryPie, but he identifies as a 34 year old.. We may have moved the average age close to 40, maybe. […]<\/p>\n","protected":false},"author":139,"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-18455","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"JuiceBox","date":"1\/12\/22","pax":"Mutton, Cherry Pie, Frostbite , Razzie, Red Baron, Lambchop, Burlap, Chick flick, Honey Badger, Snookie, Bob Ross"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18455","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\/139"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18455"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18455\/revisions"}],"predecessor-version":[{"id":18459,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18455\/revisions\/18459"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}