{"id":21156,"date":"2023-01-25T21:03:05","date_gmt":"2023-01-26T01:03:05","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21156"},"modified":"2023-01-25T21:03:05","modified_gmt":"2023-01-26T01:03:05","slug":"no-rain-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/01\/no-rain-at-conspiracy\/","title":{"rendered":"No Rain at Conspiracy"},"content":{"rendered":"

YHC promised on Slack a workout that would miss the rain and using my non-super powers was able to deliver.<\/p>\n

Warmarma:<\/span><\/p>\n

SSH, IW, Abe Vigoda, Merkins, PP, Squats,\u00a0<\/span><\/p>\n

New warmup routine was demonstrated by YHC!<\/span><\/p>\n

    \n
  1. From standing, walk out hands and do 1 Inch worm merkin;<\/span><\/li>\n
  2. In plank, right foot to right hand, open up chest with right hand to the sky for stretch.\u00a0 Right hand back down.\u00a0 Switch feet by stepping or jumping left foot to left hand and do the same stretching left arm to the sky. Back into plank.<\/span><\/li>\n
  3. Walk hands back in to fold and stand up;<\/span><\/li>\n
  4. With arms overhead in Mary Katherine pose, do 1 reverse lung on each side;<\/span><\/li>\n
  5. Do one squat, return to standing.<\/span><\/li>\n<\/ol>\n

    Did 3 of these as a group<\/span><\/p>\n


    \n<\/span>Mosey to track for warm up lap: butt-kicks and high knees along the way.<\/span><\/p>\n

     <\/p>\n

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

    3 man<\/del> 5 man Grinder:<\/span><\/p>\n

      \n
    • At bottom, one set of exercises, at Carolina do a different set:<\/span><\/li>\n
    • First round: Dive bombers, Squats<\/span><\/li>\n
    • Second: Mike Tysons, Sally O\u2019Mally\u2019s (kick stretch kicks)<\/span><\/li>\n
    • Third: WWIIs, Lassy run for group to get back together<\/span><\/li>\n<\/ul>\n

       <\/p>\n

      Mosey to playground:<\/span><\/p>\n

        \n
      • 5 burpees, take a lap around play area<\/span><\/li>\n
      • 5 burpees, 10 squats, lap<\/span><\/li>\n
      • 5 burpees, 10 squats, 15 merkins, lap<\/span><\/li>\n
      • 5 burpees, 10 squats, 15 merkins, 20 freddy mercs, lap<\/span><\/li>\n<\/ul>\n

        7 layer dip:\u00a0<\/span><\/p>\n

        Layers = 10 OYO of Irkins, Left leg step ups, Merkins, RIght leg step ups, Derkins, Squats, Burpees<\/span><\/p>\n

         <\/p>\n

        BROGA: One Sun salutation on each side<\/span><\/p>\n


        \n<\/span>MOM: Cheesy Penguins, Plank to the end<\/span><\/p>\n

        COT\u00a0<\/span><\/p>\n

         <\/p>\n

          \n
        • Blood drive coming up: Feb 18.\u00a0 Sign up. Commit.\u00a0 You don\u2019t need all that you\u2019ve got.<\/span><\/li>\n
        • HDHH Thursday, Jan 26 at Wise Man 5-7:30pm.<\/span><\/li>\n
        • Alcatraz Anniversary this Saturday<\/span><\/li>\n
        • Thoughts, prayers, and excitement for Lambchop\u2019s baby!<\/span><\/li>\n
        • And if you haven\u2019t seen a guy in a while, reach out!\u00a0 A friendly nudge can be helpful even if it\u2019s just to check in<\/span><\/li>\n<\/ul>\n

           <\/p>\n

          Moleskin<\/span><\/p>\n

           <\/p>\n

            \n
          • 5 man Grinder: fortunately it was the business savvy minds of @Mutton and @Frostbite who straightened out YHC\u2019s muddled thinking: It\u2019s like one big group of 3 only there are 5 of you.\u00a0 See?<\/span><\/li>\n
          • Started to rain during COT but all got to shelter before @Mutton’s Louis Vuitton sneakers got wet.<\/li>\n
          • Got in some Sally O\u201dMally\u2019s on the PAX: front kick and bring leg back into reverse lunge. Switch to other side and do the same.\u00a0 Tough if done slowly.\u00a0 At least for me.<\/span><\/li>\n
          • @Mutton was the party of 1 during the Grinder action.\u00a0 The guy is a workhorse, never complaining, getting at it.\u00a0 #Inspired<\/span><\/li>\n
          • Great to see @Chick Flick more than 3 blocks from his apartment<\/span><\/li>\n
          • @Schlitz continues to balance a newborn at home and\u00a0 still getting out to F3. Well done!<\/span><\/li>\n
          • Thanks for the keys @Frostbite!\u00a0 And love seeing the Shovel Flag out at the AO even if you aren\u2019t heavy enough to sink it into the ground\u2026\u00a0 #ProtectTheFlag<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

            YHC promised on Slack a workout that would miss the rain and using my non-super powers was able to deliver. Warmarma: SSH, IW, Abe Vigoda, Merkins, PP, Squats,\u00a0 New warmup routine was demonstrated by YHC! From standing, walk out hands and do 1 Inch worm merkin; In plank, right foot to right hand, open up […]<\/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":[102],"class_list":["post-21156","post","type-post","status-publish","format-standard","hentry","category-conspiracy","tag-f3winstonsalem"],"acf":{"q":"Spicoli","date":"01\/25\/2023","pax":"Mutton (WD), Frostbite (WB), Schlitz, Chick Flick, Spicoli (QiC)
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