{"id":20125,"date":"2022-08-24T23:36:10","date_gmt":"2022-08-25T03:36:10","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20125"},"modified":"2022-08-24T23:36:10","modified_gmt":"2022-08-25T03:36:10","slug":"thrice-baked-ciabatta-is-a-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/08\/thrice-baked-ciabatta-is-a-conspiracy\/","title":{"rendered":"Thrice Baked Ciabatta is a Conspiracy"},"content":{"rendered":"

On Monday, Site Q and Shoulder Model, @Lambchop, reached out to YHC to remind about my upcoming Q at #Conspiracy.\u00a0 YHC went to work right away to make sure the workout would be completely new and sufficient.<\/p>\n

All those plans went out the window when seeing a post from @Crash that the ISS (not ISIS) was going to cross the sky during our workout time so YHC decided to make sure we made time for that.<\/p>\n

Warmarama all IC:<\/span><\/p>\n

SSH, IW, Abe Vigodas<\/span><\/p>\n

“Let’s mosey to the track where it’s dark!” and so we went for a warm up lap and a half and settled in the far dark corner and did ab-exercises so we could workout but also look up.<\/p>\n

The PAX spotted a steady moving object, even though it was partly cloudy, that crossed most of the sky before YHC shouted “Let’s go!” and we moseyed over to the playground for…<\/p>\n

Thrice baked Ciabatta!\u00a0 That’s right, same thing that was done at ImpossibleSituation but we only (barely) had time for 3 rounds:<\/p>\n

YHC demonstrated 7 exercises, some new, some old, and away we went:<\/span><\/p>\n

7 exercises 45s on\/ 15s rest plus 3 min run\/rest:<\/span><\/p>\n

 <\/p>\n

    \n
  1. 1 Merkin then step into 1 Squat (Not a burpee)<\/span>\n
      \n
    1. Progression for sets 2 &3: Merkin to squat position without standing all the way up, back to merkin, repeato;<\/span><\/li>\n<\/ol>\n<\/li>\n
    2. Low Flutter;<\/span><\/li>\n
    3. 2x2x2 Squats: 2 air squats, 2 slow squats, 2 jump squats: repeat sequence;<\/span><\/li>\n
    4. 1 Merkin with Peter Parker Knees on each side;<\/span>\n
        \n
      1. Progression for sets 2 & 3: Merkin with horizontal knee tuck in, back down into Merkin;<\/span><\/li>\n<\/ol>\n<\/li>\n
      2. Sprinter Abs: thanks again Drip;<\/span><\/li>\n
      3. Mary Katherines;<\/span><\/li>\n
      4. Tuck Jump Burpees with a clap: nod to @Zima<\/span><\/li>\n<\/ol>\n

        At the end of each round, 3 minutes to run up to first stop sign on Intimidator and back down: any remaining time was rest until next round<\/span><\/p>\n

        The PAX were cooperative in trying out the exercises and getting at it.\u00a0 When I told the PAX that the tuck burpees and format were stolen from @Zima, @Palin indicated that he had one thing he could say about him and that was that he was shorter than average.\u00a0 @Cherry Pie took offense to that, thinking YHC said as much, and before long I was making Leprechaun jokes about @Cherry Pie.\u00a0 It was all a terrible misunderstanding, of sorts.<\/p>\n

        ***after coming down the Intimidator for the third time, the PAX moseyed back to the parking lot just in time for 6:15 end time.<\/p>\n

        Donezo<\/p>\n

        COT<\/b><\/p>\n

          \n
        • Schmedfest Aug\u00a0 27:\u00a0 5k & fun run.\u00a0 Get signed up or donate to Crisis Control or BOTH!<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          YHC took us out by being thankful to the men who showed up and for their accountability.\u00a0 Be the light you are to me and each other to those who surround you in your everyday lives: family, friends, co-workers, and especially strangers.<\/p>\n

           <\/p>\n

          Moleskin<\/b><\/p>\n

           <\/p>\n

            \n
          • @Snooki and @Whoopi rode in together and were out front together for the runs up and down the Intimidator<\/li>\n
          • @CherryPie, for all his indignation of the height judgements didn’t let that slow him down.\u00a0 He was getting at it.<\/span><\/li>\n
          • @D-Day helped keep us on track for the timing of the ISS viewing.\u00a0 Thanks Buddy!<\/span><\/li>\n
          • @Frostbite and @Lambchop knew what was coming from doing a similar workout at #ImpossibleSituation yet they stayed the course.<\/span><\/li>\n
          • Couldn’t tell how it was going for @Greenspan and @DoubleWide but both rolled up the Intimidator without issue so me thinks they needed more of a challenge.<\/span><\/li>\n
          • @Palin just talked the whole time.\u00a0 Nothing to see here.<\/li>\n
          • @Cheesesteak seemed to dig my playlist and @posthole just gets it done.<\/li>\n
          • Thank you as always for allowing me to lead.<\/span><\/li>\n<\/ul>\n

             <\/p>\n","protected":false},"excerpt":{"rendered":"

            On Monday, Site Q and Shoulder Model, @Lambchop, reached out to YHC to remind about my upcoming Q at #Conspiracy.\u00a0 YHC went to work right away to make sure the workout would be completely new and sufficient. All those plans went out the window when seeing a post from @Crash that the ISS (not ISIS) […]<\/p>\n","protected":false},"author":49,"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-20125","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Spicoli","date":"8\/24\/2022","pax":"Frostbite, Double Wide, Posthole, D-Day, Cherry Pie (WD), Snooki, Whoopi (WB), Palin, Lambchop, Greenspan, Cheesesteak, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20125","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20125"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20125\/revisions"}],"predecessor-version":[{"id":20127,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20125\/revisions\/20127"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20125"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20125"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20125"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}