- \n
- SSH x 25 In Cadence<\/li>\n
- Imperial Walkers x 25 In Cadence<\/li>\n
- Cherry Pie’s Favorite Arm Circles x 15 In Cadence, all over<\/li>\n
- Some Stretchin and bending of the lower bod, each side<\/li>\n
- Mosey to Track\n
- \n
- 4 Corners of the track all in Cadence, Copperhead Squats x 10, Mountain Climbers x 10, American Hammers x 10, SSH probably.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
After the pax finished their #SpicoliLap around the track, we headed over to the playground benches for, yet again, another perspective change.<\/p>\n
THE THANG:<\/strong><\/p>\n
YHC checked in with a fellow pax from F3 Greensboro for some inspiration, and found the following:<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/11\/Image-2-225x300.jpeg\")
<\/p>\nThe pax were instructed to complete each exercise through to completion. In the event a pax finishes their reps, they could help another pax by sharing in their burden. Example Pax 1 has to complete 100 merkins, but arms start failing at 60 merkins, Pax 2 can step in and take some merkin burden to complete the 100. We all need a little help, #GiveItAway #LeaveNoManBehind<\/p>\n
After ALL Pax completed the called exercise, the entire group would move together and mosey up the #Intimidator. Return to weinke, resume next called exercise with an Intimidator Lap after completion.<\/p>\n
The pax all got through to at least LBCs before YHC realized we had run out of time. #Qfail<\/p>\n
Back to start, No time for MARY.<\/strong><\/p>\n
FIN<\/strong><\/p>\n
COT:<\/strong><\/p>\n
Announcements<\/p>\n
Greenspan already had WIB, Schlitz was handing off UrbanAssault to Spicoli (This happened), DR BlueSuede This backblast is for you and I’m sorry its taken me a while to get it out.<\/p>\n
TAPs<\/p>\n
Frank&Beans said he really likes me, thanks buddy! Palin also said YHC is definitely better than Jared Fogel, former Subway Spokeperson and convicted sex offender, Whewwwww….nice<\/p>\n
YHC took the group out giving thanks to the #SkyQ and F3, both having immeasurable impact on my life.<\/p>\n
NMM:<\/strong><\/p>\n
Palin is an Expert in Thistle Counting<\/p>\n
Schlitz was firing, on all cylinders and out both ends<\/p>\n
Greenspan was consistent, balanced, efficient, humble, and strong all morning<\/p>\n
Frank&Beans’ encouragement is incredibly empowering, next to none in my opinion, I appreciate you.<\/p>\n
BlueSuede is a beast, DR from Orlando, but uprange of YHC on the intimidator….He said, what hill?!<\/p>\n
Tarheel thought 100 merkins in a row was just the right amount, and definitely helped YHC complete his merkin burden.<\/p>\n
Everyone loved the weinke \ud83d\ude42<\/p>\n
<\/p>\n
This group is the best, and is always such an exhilarating honor to lead. Thanks for the keys Frank&Beans, lets do this again sometime.<\/p>\n
Aye!<\/p>\n
$5<\/p>\n","protected":false},"excerpt":{"rendered":"
We celebrated a major historic milestone in YHC’s life at Conspiracy on 10.23.2024 This date in 2018, YHC was in a car accident that caused some permanent impairment and constant need for perspective change. We decided to change our perspective in how we approached the workout, So let’s get to it… Warm-A-rama (details completely accurate […]<\/p>\n","protected":false},"author":484,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,82],"tags":[],"class_list":["post-24231","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"$5 Footlong","date":"10.23.2024","pax":"Palin, Schlitz (WB), Greenspan(Co-WD), The Frank & Beans (Co-WD), Blue Suede (DR from Orlando), Tarhell (spelling), $5 Footlong (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24231","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\/484"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24231"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24231\/revisions"}],"predecessor-version":[{"id":24237,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24231\/revisions\/24237"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
- 4 Corners of the track all in Cadence, Copperhead Squats x 10, Mountain Climbers x 10, American Hammers x 10, SSH probably.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n