{"id":23797,"date":"2024-07-03T07:02:47","date_gmt":"2024-07-03T11:02:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23797"},"modified":"2024-07-03T07:02:47","modified_gmt":"2024-07-03T11:02:47","slug":"my-buddy-and-me-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/my-buddy-and-me-at-conspiracy\/","title":{"rendered":"My Buddy and Me at Conspiracy"},"content":{"rendered":"<p>Forgoing YHC&#8217;s usual Wednesday locale to\u00a0 Q the original Wednesday workout is always an honor.\u00a0 Hanes Park always provides ample opportunities for fun.\u00a0 In honor of Bells n&#8217; Whistles, YHC thought some resistance training would be a nice touch.<\/p>\n<p>When YHC rolled into the parking lot, local police were protecting and serving, and there were two other cars as well.\u00a0 2 dudes ambled out of their cars, each thinking they were in the right place, but not quite sure.\u00a0 So, the Q attempted some Q duties and introduced himself.\u00a0 Turns out it was some newer pax that YHC hadn&#8217;t met yet!<\/p>\n<p>The clock struck 0530, so lets get started!<\/p>\n<p>My Buddy today is my ruck &#8211; just had the 30lb weight plate in it.\u00a0 Plan is for pax to take turns carrying it and wearing it during exercises.<\/p>\n<p><strong>Warmorama<\/strong><\/p>\n<ul>\n<li>SSH&#8217;s in the parking lot in case Spicoli made it<\/li>\n<li>start moseying with stops at various points for<\/li>\n<li>squats<\/li>\n<li>whirlies<\/li>\n<li>IW<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<p>At Daniel Boone marker<\/p>\n<ul>\n<li>20 hand release merkins<\/li>\n<li>20 copperhead squats<\/li>\n<\/ul>\n<p>At corner of Reynolda and NW<\/p>\n<ul>\n<li>20 diamond merkins<\/li>\n<li>20 monkey humpers<\/li>\n<\/ul>\n<p>At entrance to tunnel<\/p>\n<ul>\n<li>15 hand release merkins<\/li>\n<li>15 copperhead squats<\/li>\n<\/ul>\n<p>Through tunnel to benches<\/p>\n<ul>\n<li>15 diamond merkins<\/li>\n<li>15 monkey humpers<\/li>\n<\/ul>\n<p>Pass the buddy at the benches<\/p>\n<ul>\n<li>one pax does called exercise, other pax hold a position, then pass ruck for next pax to do the called exercise, etc<\/li>\n<li>10 merkins while others hold plank<\/li>\n<li>10 step ups with press &#8211; hold squat<\/li>\n<li>10 dips<\/li>\n<li>10 squats<\/li>\n<\/ul>\n<p>Mosey down to track Gazebo<\/p>\n<p>Welsh Dragon (have no idea why this is called that, but it sucked)<\/p>\n<ul>\n<li>bear crawl four steps<\/li>\n<li>1 merkin<\/li>\n<li>1 plank jack<\/li>\n<li>1 alt shoulder tap<\/li>\n<li>bear crawl<\/li>\n<li>2 of each exercise, etc<\/li>\n<li>stop at 6<\/li>\n<\/ul>\n<p>mosey to parking lot<\/p>\n<ul>\n<li>do the &#8220;tail&#8221; of the dragon, rounds 7-10<\/li>\n<li>#crowdpleaser<\/li>\n<\/ul>\n<p><strong>Mary<\/strong><\/p>\n<p>Fin!<\/p>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>First Alert battled through some kind of strain that bit him early one, impressive!<\/li>\n<li>Lincoln was EH&#8217;d by Sweet Spot &#8211; buddies from high school days, YHC was youth pastor at 1st Pres for part of that time, so possibly crossed paths with him then! #smallworld<\/li>\n<li>Stadium is coming together nicely<\/li>\n<li>Appreciate pax willingness to humor me and care for my buddy well during the workout<\/li>\n<\/ul>\n<p>COT &#8211; BAM out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Forgoing YHC&#8217;s usual Wednesday locale to\u00a0 Q the original Wednesday workout is always an honor.\u00a0 Hanes Park always provides ample opportunities for fun.\u00a0 In honor of Bells n&#8217; Whistles, YHC thought some resistance training would be a nice touch. When YHC rolled into the parking lot, local police were protecting and serving, and there were [&hellip;]<\/p>\n","protected":false},"author":113,"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-23797","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"BAM","date":"07\/03\/24","pax":"Lincoln (WB), First Alert (WD), BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23797","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23797"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23797\/revisions"}],"predecessor-version":[{"id":23798,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23797\/revisions\/23798"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}