{"id":21400,"date":"2023-02-22T11:39:33","date_gmt":"2023-02-22T15:39:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=21400"},"modified":"2023-02-22T17:10:24","modified_gmt":"2023-02-22T21:10:24","slug":"half-calf-or-this-is-your-fault","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/02\/half-calf-or-this-is-your-fault\/","title":{"rendered":"Half Calf, or \u201cThis is Your Fault\u201d"},"content":{"rendered":"<p>YHC sneaked his way into another Conspiracy Q after kicking Turnover in the calf at last week\u2019s Run \u2018N Gun.\u00a0 Some were surprised (Cherry Pie), some were oblivious (Snooki), some were indifferent (Razzie), some were there to be heard (Palin), some were incredulous (Frostbite), but everyone got their money\u2019s worth.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, Low Slow Squats, Deliberate and slow leg stretching.<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to steps at bottom of Intimidator for calf raise sequence:<\/p>\n<ul>\n<li>Calf raises x 10 (IC)<\/li>\n<li>Left-leg 4-count calf raises x 5<\/li>\n<li>Right-leg 4 count calf raises x5<\/li>\n<\/ul>\n<p>Step to picnic tables \/ swings.\u00a0 Partner up.\u00a0 Partner A performs called exercise, partner B performs lateral pullups on swings AMRAP.<\/p>\n<ul>\n<li>Backward lunges x 20 (each leg)<\/li>\n<li>Romanian Deadlifts x 10 (each leg)<\/li>\n<li>Deep squatted calf-raises x 20<\/li>\n<li>Apollo Onos x 10 (each leg)<\/li>\n<\/ul>\n<p>Mosey to Brookstown.<\/p>\n<ul>\n<li>Backwards mosey to Carolina; Mike Tysons x 25<\/li>\n<li>Backwards mosey to Jersey; dive bombers + mountain climbers x 20<\/li>\n<li>Backwards mosey to W 5<sup>th<\/sup>; burpees x 15<\/li>\n<li>Backwards mosey up 4 \u00bd street to Summit; 10 derkins<\/li>\n<li>Forward mosey to W 5<sup>th<\/sup>; burpees x 15<\/li>\n<li>Forwards mosey to Jersey; dive bombers + mountain climbers x 20<\/li>\n<\/ul>\n<p>Time to head home.\u00a0 Sprint uphill from Brookstown to the Intimidator.\u00a0 Mosey home for 3 minutes of Mary.<\/p>\n<ul>\n<li>Low Flutters x 20 (IC)<\/li>\n<li>Glute Bridge x 20 (IC)<\/li>\n<li>Right-side Crunch x 10 (IC)<\/li>\n<li>Left-side Crunch x 10 (IC)<\/li>\n<\/ul>\n<p>Time.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Blood Drive was on 2\/18.<\/li>\n<\/ul>\n<p><strong>Prayer Requests:<\/strong><\/p>\n<ul>\n<li>None spoken.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Very little (forward) running today which surprised (disappointed?) some of the pax.<\/li>\n<li>Cherry Pie was just getting off the Asian commodities desk when he rolled in and proceeded \u00a0complained incessantly about being there for a workout, not a warmup, until we got to Brookstown.\u00a0 He was satisfied with the outcome by the time we finished.<\/li>\n<li>Frostbite was still trying to figure out how YHC conspired his way into his second Conspiracy Q of the quarter and was aghast when he discovered that Turnover\u2019s story for stepping aside (bad back) was different than the one told to YHC (bad calf). Having been present at the moment of the calf crisis, YHC is curious what else TO (or one of his kids, or his M) has done to himself.\u00a0 Frostbite basically banned YHC for the foreseeable future.\u00a0 In other news, dear readers, if you need a substi-Q for your Conspiracy assignment in the next six months, I&#8217;m your guy.<\/li>\n<li>Palin is finally going to see a doctor about his knee. Stories shared this morning included seeing YHC slowpoking it on Salem Parkway and seeing Mongoose flying down 52 in the past week.\u00a0 The difference in those two stories is YHC\u2019s 2007 Pilot and Mongoose\u2019s 2024 Benz.<\/li>\n<li>Razzie and Snooki rolled in on time and made pleasant conversation partners throughout.<\/li>\n<li>YHC shot TO a text Tuesday night with a picture of the weinke and a \u201cThis is your fault\u201d message.<\/li>\n<\/ul>\n<p>Seeing as how YHC broke in this morning, you\u2019ll have to check in with Turnover to get the keys back, Frostbite.\u00a0 Lemme know if his story changed again.<\/p>\n<p>Always an honor and joy to lead.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC sneaked his way into another Conspiracy Q after kicking Turnover in the calf at last week\u2019s Run \u2018N Gun.\u00a0 Some were surprised (Cherry Pie), some were oblivious (Snooki), some were indifferent (Razzie), some were there to be heard (Palin), some were incredulous (Frostbite), but everyone got their money\u2019s worth. Warmarama: SSHs, Low Slow Squats, [&hellip;]<\/p>\n","protected":false},"author":472,"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-21400","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"2\/22\/23","pax":"Frostbite, Cherry Pie, Snooki, Razzie, Palin, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21400","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21400"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21400\/revisions"}],"predecessor-version":[{"id":21402,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21400\/revisions\/21402"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}