{"id":23522,"date":"2024-05-08T09:28:19","date_gmt":"2024-05-08T13:28:19","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23522"},"modified":"2024-05-08T09:29:13","modified_gmt":"2024-05-08T13:29:13","slug":"making-agnetha-bjorn-benny-and-anni-frid-proud","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/05\/making-agnetha-bjorn-benny-and-anni-frid-proud\/","title":{"rendered":"Making Agnetha, Bjorn, Benny and Anni-Frid Proud"},"content":{"rendered":"<p>YHC hopped in the car after yesterday&#8217;s #Parliament hosted by @Draftee to the glorious voices of Agnetha Faltskog, Bjorn Ulvaeus, Benny Andersson and Anni-Frid Lyngstad (aka ABBA) on Sirius XM&#8217;s 70s on 7 channel.\u00a0 And that&#8217;s all it took to develop a plan and a soundtrack for this morning&#8217;s edition of Dash-Pax&#8217;s oldest and first weekday workout, #Conspiracy. It went roughly like this:<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>IW x15 IC<\/li>\n<li>Copperhead Squats x10 IC<\/li>\n<li>Copperhead Merkins x10 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Mountain Climbers x20 IC<\/li>\n<li>Arm Swirly Things, forward x12 IC, hold it<\/li>\n<li>Arm Swirly Things, reverse x12 IC, hold it<\/li>\n<li>Overhead Claps x12 IC, hold it<\/li>\n<li>Seal Claps x12 IC, hold it<\/li>\n<li>Moroccan Night Clubs x12 IC<\/li>\n<\/ul>\n<p>Mosey to tennis shelter next to the track.<\/p>\n<p><strong>The Thang:\u00a0 ABBA<\/strong><\/p>\n<ul>\n<li><strong>A<\/strong>lternating Lunges x12 IC<\/li>\n<li><strong>B<\/strong>urpees x10 OYO, run counterclockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>urpees x10 OYO<\/li>\n<li><strong>A<\/strong>lternating Lunges x12 IC<\/li>\n<li><\/li>\n<li><strong>A<\/strong>merican Hammer x15 IC<\/li>\n<li><strong>B<\/strong>arishnikovs, Right x10 OYO, run clockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>arishnikovs, Left x10 OYO<\/li>\n<li><strong>A<\/strong>merican Hammer x15 IC<\/li>\n<li><\/li>\n<li><strong>A<\/strong>lternating Shoulder Taps x15 IC<\/li>\n<li><strong>B<\/strong>ig Boy Situps x10 OYO, run counterclockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>ig Boy Situps x10 OYO<\/li>\n<li><strong>A<\/strong>lternating Shoulder Taps x15 IC<\/li>\n<li><\/li>\n<li><strong>A<\/strong>lternating Side Lunges x15 IC<\/li>\n<li><strong>B<\/strong>ench Dips x10 OYO, run clockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>ench Dips x10 OYO<\/li>\n<li><strong>A<\/strong>lternating Side Lunges x15 IC<\/li>\n<li><\/li>\n<li><strong>A<\/strong>labama Prom Dates x15 IC<\/li>\n<li><strong>B<\/strong>ear Crawl to second tree and back, run counterclockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>ear Crawl to second tree and back<\/li>\n<li><strong>A<\/strong>labama Prom Dates x15 IC<\/li>\n<li><\/li>\n<li><strong>A<\/strong>pollo Ono x10 OYO<\/li>\n<li><strong>B<\/strong>ox Cutters x15 OYO, run clockwise on the track to the end of the tennis courts and back<\/li>\n<li><strong>B<\/strong>ox Cutters x15 OYO<\/li>\n<li><strong>A<\/strong>pollo Ono x10 OYO<\/li>\n<\/ul>\n<p>Mosey back to VSF<\/p>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>LBC x15 IC<\/li>\n<li>Low Dolly x15 IC<\/li>\n<li>Penguin Crunch x15 IC<\/li>\n<li>Low Flutter x15 IC<\/li>\n<li>Mutton Crunch, Right x10 IC<\/li>\n<li>Mutton Crunch, Left x10 IC<\/li>\n<\/ul>\n<p><strong>COT\/BOM<\/strong>:\u00a0 YHC took us out<\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>YHC had been warned that at least 3 #Conspiracy regulars would not be in attendance (@FrankAndBeans, @Greenspan and @Frostbite).\u00a0 So YHC was fully prepared to do this workout as a #SadClown.\u00a0 But never fear, @Schlitz and @Lincoln were in the parking lot when YHC got out of the car.\u00a0 We were then joined by @DrToot and then eventually by @Superfly to complete our own little Supergroup.<\/p>\n<p>@DrToot was beyond excited about the playlist.\u00a0 He wanted to keep doing Imperial Walkers disco style forever while Dancing Queen was on the speaker.<\/p>\n<p>@Schlitz was beyond excited about the humidity and then even more excited about the Alabama Prom Dates&#8230;.perfect excercise with ABBA as the soundtrack.\u00a0 Unfortunately no Chiquititas in sight&#8230;.<\/p>\n<p>@Lincoln was beyond excited just to be in the presence of a bunch of old dudes listening to tunes from the 70s before he was even born.<\/p>\n<p>@Superfly was less than excited about the bear crawls.\u00a0 Hey, at least we spared you a whole bunch of merkins this morning while you nurse your bad shoulder.<\/p>\n<p>Correct me if I&#8217;m wrong, but don&#8217;t think we&#8217;ve ever had an ABBA themed workout in our 10+ year history.\u00a0 Hall and Oates, yes, but not ABBA.<\/p>\n<p>We got in 1.51 miles and 4.1 on the Garmin this morning.\u00a0 Strong work, boys!!!<\/p>\n<p>Here&#8217;s the playlist (all ABBA):<\/p>\n<ul>\n<li>Waterloo<\/li>\n<li>Dancing Queen<\/li>\n<li>Mamma Mia<\/li>\n<li>Gimme! Gimme! Gimme!<\/li>\n<li>SOS<\/li>\n<li>Take A Chance On Me<\/li>\n<li>Chiquitita<\/li>\n<li>Money, Money, Money<\/li>\n<li>Knowing Me, Knowing You<\/li>\n<li>Super Trouper<\/li>\n<li>The Winner Takes It All<\/li>\n<li>Fernando<\/li>\n<\/ul>\n<p><iframe title=\"Spotify Embed: ABBA at Conspiracy\" style=\"border-radius: 12px\" width=\"100%\" height=\"352\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/4nXraXpbYZDEqJTHmDrlyq?si=34dba3e216c841b1&#038;utm_source=oembed\"><\/iframe><\/p>\n<p>Thanks for the privilege of leading this morning!<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC hopped in the car after yesterday&#8217;s #Parliament hosted by @Draftee to the glorious voices of Agnetha Faltskog, Bjorn Ulvaeus, Benny Andersson and Anni-Frid Lyngstad (aka ABBA) on Sirius XM&#8217;s 70s on 7 channel.\u00a0 And that&#8217;s all it took to develop a plan and a soundtrack for this morning&#8217;s edition of Dash-Pax&#8217;s oldest and first [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":23525,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-23522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Starfish","date":"5\/8\/2024","pax":"Dr. Toot (WD), Superfly, Lincoln (WB) , Schlitz, Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23522","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23522"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23522\/revisions"}],"predecessor-version":[{"id":23524,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23522\/revisions\/23524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/23525"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}