Well, I can say one thing\u2026 The traffic heading towards d-town Winston at 5:05am, is a heck of a lot better than at 8:00am. ( Especially when schools are back in session. )<\/p>\n
As I rolled into the parking lot at Hanes Park, I almost took out a couple of runners. Running, hills\u2026? Animals! We\u2019ll have to see if all the conspiracies are true about the WS PAX.<\/p>\n
Spoiler alert\u2026they are. Even after getting in 2.5 miles for the EC Run, these guys CRUSHED the workout this morning. Let us begin.<\/p>\n
<\/p>\n
Warm-O-Rama:<\/strong><\/p>\n After starting the play list of the day\u2026..<\/p>\n Mission Statement, 5 Core Principles. Nailed it!<\/em><\/p>\n We started with a little\u2026.. Abe Vagoda ( totally threw the PAX off their game ). I did explain, \u201cya know, when you think about it, the warm ups should actually start slow \u2013 then build.\u201d No arguments\u2026that I could hear, so we continued.<\/p>\n Whirlie w. clap, Arm Swirlies F&B, Chinooks, Michael Phelps, SSH ( FINALLY!), Butt Kickers.<\/p>\n ( While all of this was going on, we noticed some other guys walking up to the circle. \u201c Are you here for F3?\u201d \u201c No. Baseball\u2026\u201d \u201c Ohh.. okay. Not sure about that one. Maybe try by the track? \u201c)<\/p>\n To the track!<\/p>\n <\/p>\n The THANG:<\/strong><\/p>\n Once we reached the track we did a short warm-up lap. There were going to be multiple \u201ccorners\u201d with pain stations, and I\u2019d never be able to remember. There were some confused looks when I said corners when referring to an oval track. Luckily one NASCAR fan jumped in and reminded everyone they can be called corners \\ turns. We continued.<\/p>\n Got back to the starting line and I explained the gameplan. Again, not a single complaint or any confusion by the PAX after this occurred.<\/em> #SMH #Q-Fail.<\/p>\n PAX were to partner up. 1 team starts running and stops to do the exercise at the first pain station. Once the first team reaches the pain station, the next team starts running, and so on. Everyone waiting would be doing WWII\u2019s until it was their time to launch.<\/p>\n Pain Station 1:<\/strong> 10x Ranger Merkins.<\/p>\n Pain Station 2:<\/strong> 5x Merkin Jax. ( This was one I think some<\/u> PAX got right. Do 1 Merkin, followed by 4 Plank Jacks. Then 2 Merkins, 8 Plank Jacks. 3-12, 4-16, 5-20. Then run. )<\/em><\/p>\n Pain Station 3:<\/strong> 5x Mountain Climber Merkin. ( 1 Merkin, 3 Mountain Climbers..each time. )<\/em><\/p>\n Pain Station 4:<\/strong> 10x One Legged Merkin ( 5x each leg. Merkin with 1 leg in the air.)<\/em><\/p>\n \u00a0<\/em><\/p>\n This was SO much fun, we decided to do it again. This time, while waiting, the PAX would do Imperial Storm Troopers. This is also the point we noticed the 60-ish guys, who appeared to be doing baseball tryouts, started running the track with us. Chaos and fear of being run over by the stampede ensued. <\/em><\/p>\n \u00a0<\/em><\/p>\n NEXT\u2026.<\/p>\n Mosey over to the Intimidator.<\/p>\n We were going to be doing 11\u2019s up Clover St.<\/p>\n At the bottom you do\u00a0 Wojo Squats, at the top you do Daniel Son\u2019s ( Crane Kicks ).<\/p>\n This part really sucked. We got through about 8 or 9 rounds of this and it was time to head back to the launch point. Schlitz wanted to take the \u201clong way\u201d, some followed. The Q decided to take the more scenic route down the unpaved path. Palin was not happy because I don\u2019t think he wanted to go either of these ways.<\/p>\n Initially the PAX were instructed to get on their 6 for some Mary, but a quick Omaha.. YHC remembered seeing something stupid on the Exicon and wanted to give it a try.<\/p>\n Duck Jousting ( Tell your friends ).<\/p>\n Basically Duck Jousting goes like: get into the duck walk position, crossing your arms over your chest. You then start bumping \u2013 nudging the other PAX\u2026a controlled, short person mosh pit? You can\u2019t kick or anything crazy, but the last person to remain in the duck walk position without standing or getting knocked over, wins. Mental note to self: Wet grassy field would be a much better place to try this next time.<\/em><\/p>\n <\/p>\n COT:<\/strong><\/p>\n Announcements: Palin has the Q at Purgatory. Drip has the Q at Alcatraz.<\/p>\n Prayers:<\/p>\n Greenspan\u2019s sons friends mother has cancer. Surgery next week. ( Laura )<\/p>\n Schlitz\u2019 friend has brain cancer. Just moved back to town, has two kids.<\/p>\n Prayers for these individuals and the folks who care for and love them. Prayers for all needs involved.<\/p>\n YHC took us out.<\/p>\n <\/p>\n NMM:<\/strong><\/p>\n What a GREAT group of guys this morning. And a great AO! So many possibilities.<\/p>\n Great to see some WeFoCo guys make the trek this morning. #It\u2019s_Not_AS_Far.<\/p>\n Great to see Second City back out this morning. 2 times in 1 week, and that was after a Van Gogh Q ! Keep it going brother.<\/p>\n Everyone was pushing it this morning, even with the HORRIBLE job by the Q at trying to explain this routine. As always, it made sense in my head ?<\/p>\n Zesty, Blind Date, and Greenspan were laughing at the Intimidator. #Beasts Palin and Schlitz felt bad for the Q, so they started Picking Up the 6 ( YHC ) towards the end.<\/p>\n Subfloor was cruising through this one. I think he was also feeling sorry for the Q by the end. Stupid hill! Great form on the Daniel Sons.<\/p>\n <\/p>\n Ohhh\u2026and about the PreBlast. The cipher code. Found out during and after the workout, the site I used is crap on phones. Desktop works like a charm.<\/p>\n It read like this:<\/p>\n Ny’x Bjisjxifd. Bmfy fwj dtz ltnsl yt it, xqjju?<\/strong> –<\/strong><\/p>\n It’s Wednesday. What are you going to do, sleep?<\/strong><\/p>\n Nahhh! You don’t want to do that.<\/strong><\/p>\n Come on out to Conspiracy tomorrow morning. It’ll be fun. Promise.<\/strong><\/p>\n Don’t believe me? Just ask these funny dogs.<\/strong><\/p>\n <\/p>\n Frank and Beans.. you were missed sir. I didn\u2019t even know this place had a set of keys? So, wherever the last guy left them, I\u2019m sure they\u2019re still there.<\/p>\n Adobe \u2013 OUT.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Well, I can say one thing\u2026 The traffic heading towards d-town Winston at 5:05am, is a heck of a lot better than at 8:00am. ( Especially when schools are back in session. ) As I rolled into the parking lot at Hanes Park, I almost took out a couple of runners. Running, hills\u2026? Animals! We\u2019ll […]<\/p>\n","protected":false},"author":624,"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-25660","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Adobe","date":"8-27-25","pax":"Palin, Schlitz, Greenspan, Subfloor, Blind Date, Zesty, Tarzan, Second City, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25660","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25660"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25660\/revisions"}],"predecessor-version":[{"id":25662,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25660\/revisions\/25662"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25660"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25660"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25660"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nNow\u2026when I stopped half way along the \u201cstraight away\u201d point of the track to drop the 1st<\/sup> station weinke, that\u2019s when the NASCAR fan went AWOL and the whole crew started revolting.<\/p>\n
\nMARY:<\/strong><\/p>\n
\nThere was some hesitation about this one. \u201cCome on guys, it\u2019s just asphalt.\u201d
\nIt was a fun little experiment, and the winner was Zesty.<\/p>\n
\nRAH, Oct. 18th<\/sup>. Check Slack for sign up link. F3 Henna tattoo booth possible?<\/p>\n
\nTarzan was killing it as well. Also, it was a pleasure to have met you\u2026think that may have been the first time. ( Seen the name on Slack a lot )<\/p>\n
Sfmmm! Dtz its’y bfsy yt it ymfy.<\/strong>
Htrj ts tzy yt Htsxunwfhd ytrtwwtb rtwsnsl. Ny’qq gj kzs. Uwtrnxj.<\/strong>
Its’y gjqnjaj rj? Ozxy fxp ymjxj kzssd itlx.<\/strong><\/p>\n