Apologies for a very late Conspiracy back blast.\u00a0 Time got away from me.\u00a0 It was good to be back for my first Q in months and I was very happy to see eleven others waiting as I arrived in the parking lot.<\/p>\n
After re-introducing myself to the Pax and reciting the F3 Creed we began with the usual warm-a-rama:<\/p>\n
SSH x 25<\/p>\n
Merkins X 10 double count<\/p>\n
Peter Parkers X 10 double count<\/p>\n
Parker Peters X 10 double count<\/p>\n
Abe Vigodas<\/p>\n
Whirlies<\/p>\n
Squats x 50<\/p>\n
Off to the Intimidator:<\/p>\n
Despite being out, I had been keeping up with the Squat Challenge and squats we did!<\/p>\n
With my bad toe, the Pax was instructed to make its way up the Intimidator using different forms of transportation.<\/p>\n
Backward run to the first stop sign followed by 50 squats and 10 shoulder tap merkings.<\/p>\n
Lunge walk to the cul-de-sac for the 50 squats and 10 shoulder tap merkins.<\/p>\n
Crab walk to Jersey – 50 squats and 10 shoulder tap merkins.<\/p>\n
Bear crawl to the next stop sign for 50 squats and 10 shoulder tap merkins.<\/p>\n
Mosey to the playground where we broke into 3 groups of 4.<\/p>\n
Group 1 – 25 reverse rows on the swings<\/p>\n
Group 2 – 25 squats<\/p>\n
Group 3 – 25 dips<\/p>\n
4 rounds<\/p>\n
Mosey to the picnic tables for a modified 7 layers of dip.<\/p>\n
The Pax was instructed to perform 25 squats, then an Ab exercise.<\/p>\n
We got through 4 rounds before realizing time was up.<\/p>\n
That’s 450 squats if you are counting at home.<\/p>\n
Prayer request:\u00a0 Burns has a family friend who lost a loved one.\u00a0 Calvary Day lost a a very young teacher and coach.\u00a0 Spicolli has a friend whose niece was killed by a drunk driver.\u00a0 Praise for a relative who is one year into addiction recovery.<\/p>\n
Conspiracy site Q change.\u00a0 Welcome Frank and Beans as the new Q.<\/p>\n
YHC took us out thankful again for being on the mend able to get back to F3.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Apologies for a very late Conspiracy back blast.\u00a0 Time got away from me.\u00a0 It was good to be back for my first Q in months and I was very happy to see eleven others waiting as I arrived in the parking lot. After re-introducing myself to the Pax and reciting the F3 Creed we began […]<\/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-23194","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Mutton","date":"02\/21\/2023","pax":"Mutton, Spicolli, Cherry Pie, Frostbite, Katadan, Perogi, Rollback, Turnover, Greenspan, Burns, Drip, Frank and Beans"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23194","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=23194"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23194\/revisions"}],"predecessor-version":[{"id":23202,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23194\/revisions\/23202"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}