{"id":22312,"date":"2023-07-26T14:27:21","date_gmt":"2023-07-26T18:27:21","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22312"},"modified":"2023-07-26T14:27:21","modified_gmt":"2023-07-26T18:27:21","slug":"the-abridged-cooper","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/the-abridged-cooper\/","title":{"rendered":"The (Abridged) Cooper"},"content":{"rendered":"<p>Frost Bite always seems paranoid when YHC has the Q on Wednesdays, as if YHC is involved in a conspiracy.\u00a0 Well, there was some truth to that this morning, courtesy of YHC\u2019s 2.0 Bravo.\u00a0 Brave said he would come (for the second consecutive week) if YHC would steer clear of the Intimidator.\u00a0 Hmmm.\u00a0 He drives a hard bargain, that 2.0.\u00a0 But steer clear we did; the workout was flat for miles.<\/p>\n<p><strong><u>Warmarama:<\/u><\/strong><\/p>\n<p>SSHs, \u00a0Hamstring and Hip stretches, Cherry Pies<\/p>\n<p><strong><u>The Thang<\/u><\/strong><\/p>\n<p>Mosey to track.\u00a0 ISTs AMRAP until the six arrives.<\/p>\n<p>The workout today was derived from \u201cThe Cooper\u201d in the Exicon (<a href=\"https:\/\/f3nation.com\/exicon\/entry\/3492\/?gvid=398721\">https:\/\/f3nation.com\/exicon\/entry\/3492\/?gvid=398721<\/a>).<\/p>\n<ul>\n<li>Run a 400m lap<\/li>\n<li>Upon return:\n<ul>\n<li>Burpees x 10<\/li>\n<li>Squats x 10<\/li>\n<li>WWIIs x 10<\/li>\n<\/ul>\n<\/li>\n<li>Repeato, reducing by 1 rep on each lap.<\/li>\n<\/ul>\n<p>Mosey home for 3 minutes of Mary:<\/p>\n<ul>\n<li>Cobra Crunch<\/li>\n<li>Merkins<\/li>\n<li>Dying Cockroach<\/li>\n<\/ul>\n<p>Finished.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Quiet group this morning, considering the attendees.\u00a0 We only got about 6 rounds in on the track, less than YHC had hoped.<\/li>\n<li>It was great having 2.0s x 2 with us this morning. Yukon Cornelius flies on the track until he doesn\u2019t.\u00a0 Bravo did great as well, although his IST form is reminiscent of Zima.\u00a0 Love having the little guys out with us.<\/li>\n<li>Lamb Chop was fresh off a trip to San Diego for ComiCon! He must have been tired because very little was heard from him.\u00a0 He and Frost Bite led the laps on the track.<\/li>\n<li>Frost Bite is thinking about school for his future kids. Redeemer on Miller Street, as his M knows, is a great option.\u00a0 FB also shared how he and the M enjoyed dinner on their back deck last night.\u00a0 They are getting settled in.<\/li>\n<li>Got a DM from Spicoli that he snoozed one too many times this morning. YHC, in response, shared Jim Harbaugh\u2019s quote:\u00a0 \u201cI truly believe the No. 1 natural steroid is sleep, and the No. 2 natural steroid is milk, whole milk.\u00a0 Three would be water.\u00a0 Four would be steak.\u00a0 Steak\u2026it goes with everything.\u201d\u00a0 See you soon, brutha.<\/li>\n<li>Bravo convinced YHC to buy donuts for the family after last week\u2019s Conspiracy, and bagels from Bagel Station this morning. The workout may be free of charge, but the encore is not.<\/li>\n<li>Thanks, Frost Bite. Always a pleasure to be at Conspiracy.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Root Canal is looking for WIB Qs. Check him on Slack.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<p>None verbal.\u00a0 Many internal.\u00a0 Sky-Q knows.<\/p>\n<p>YHC took us out expressing thanks to the Sky-Q for the fun morning with our 2.0s, one another, and the hum-dum everyday blessings we skip right over.<\/p>\n<p>Keys are on the Intimidator, Frost Bite.\u00a0 \ud83d\ude0a<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Frost Bite always seems paranoid when YHC has the Q on Wednesdays, as if YHC is involved in a conspiracy.\u00a0 Well, there was some truth to that this morning, courtesy of YHC\u2019s 2.0 Bravo.\u00a0 Brave said he would come (for the second consecutive week) if YHC would steer clear of the Intimidator.\u00a0 Hmmm.\u00a0 He drives [&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-22312","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"7\/26\/2023","pax":"Lamb Chop, Frost Bite, Palin, Yukon Cornelius, Bravo, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22312","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=22312"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22312\/revisions"}],"predecessor-version":[{"id":22313,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22312\/revisions\/22313"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}