After running in 65 degree weather on Monday, Wednesday’s cool air just right for a solid Conspiracy beatdown.\u00a0 6 paxs showed up and we began with a slow mosey around the Y back to the base of the Intimidator for a brief warm-a-rama.<\/p>\n
It was the usual stuff:\u00a0 SSH, IST, Squats, Pickle Pounders and 30 seconds of Downward Dog.<\/p>\n
YHC always likes to get the miserable stuff out of the way first and this morning was no exception.<\/p>\n
First up was a modified suicide run up the Intimidator.<\/p>\n
The Pax was instructed to run the top and begin SSH for the 6.\u00a0 We then ran as a group to the bottom for 20 Merkins.<\/p>\n
We then ran to Jersey, SSH for the 6 and back down to the bottom for 20 Merkins.<\/p>\n
We did the same to Glade Street and then Carolina.<\/p>\n
80 Merkins in all<\/p>\n
Stage 2:\u00a0 The Pax followed YHC to the playground for 7 layers of dip. Followed by 10 reps of a called exercise.<\/p>\n
7 double count Dips followed by Derkins, Dips, Left Leg Step Ups, Dips, 10 Lunges each leg, Dips, Right Leg Step Ups, Dips, Erkins, Dips, Squats, Dips, Box Jumps<\/p>\n
Last, we paired up into groups of 3 for a 3 man Mary Grinder around the sidewalk surrounding the playground<\/p>\n
Finished right on time<\/p>\n
Announcements:\u00a0 Pay close attention to holiday convergences.\u00a0 Sea Man is Q’ing the Distillery and honoring our Vets on Veteran’s Day (Nov 11) by making a donation to Whole Vet for every Pax that shows up Friday morning.\u00a0 Thank you Sea Man!<\/p>\n
YHC took us out being thankful for peaceful and free elections.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
After running in 65 degree weather on Monday, Wednesday’s cool air just right for a solid Conspiracy beatdown.\u00a0 6 paxs showed up and we began with a slow mosey around the Y back to the base of the Intimidator for a brief warm-a-rama. It was the usual stuff:\u00a0 SSH, IST, Squats, Pickle Pounders and 30 […]<\/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-20617","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Mutton","date":"11\/09\/2022","pax":"Mutton, Frostbite, Spicoli, Greenspan, Lambchop, Cherry Pie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20617","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=20617"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20617\/revisions"}],"predecessor-version":[{"id":20619,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20617\/revisions\/20619"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20617"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20617"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20617"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}