{"id":19286,"date":"2022-04-29T22:59:49","date_gmt":"2022-04-30T02:59:49","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19286"},"modified":"2022-04-29T22:59:49","modified_gmt":"2022-04-30T02:59:49","slug":"suspicious-texts-lead-to-a-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/04\/suspicious-texts-lead-to-a-conspiracy\/","title":{"rendered":"Suspicious texts lead to a Conspiracy"},"content":{"rendered":"

Fortunately the Site Q (@lambchop) is on the ball and sent out a reminder text that YHC had the Q at #Conspiracy.\u00a0 Having recently come off of a volunteer opportunity at IS, I formulated a plan<\/p>\n

 <\/p>\n

Warmarama<\/p>\n

All IC: SSH, IW, squats, merkins, Abe vigoda<\/p>\n

 <\/p>\n

Mosey to track:<\/p>\n

Warm up with butt kickers, Apollo creeds, high knees and do 2 corners:<\/p>\n

5 burpees, 10 five bombers, 15 jump squats, 20 Freddy mercuries at each corner<\/p>\n

 <\/p>\n

Mosey to base of Intimidator:<\/p>\n

Howling monkey circle counting down from 5 to 1: one cycle with monkey humpers, another with merkins (groan)<\/p>\n

Burpee trips on The Intimidator:\u00a0 Continuing to honor Root’s yelling of eleven…<\/p>\n

Run to 1st stop, do 11 burpees, come back down do:<\/p>\n

* 20 ranger merkins<\/p>\n

* 20 sumo squats<\/p>\n

* 20 low flutters DC<\/p>\n

 <\/p>\n

Head over to the playground:<\/p>\n

Swing set Lat pulls 20, 15, 10, then run a lap x3<\/p>\n

Broga!<\/p>\n

Once more descending ring of fire with merkins 4, 3, 2, 1<\/p>\n

Mosey to the parking lot for Mary<\/p>\n

Done<\/p>\n

 <\/p>\n

COT<\/strong><\/span>
\nAnnouncements:<\/p>\n