{"id":25744,"date":"2025-09-24T09:00:44","date_gmt":"2025-09-24T13:00:44","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25744"},"modified":"2025-09-24T09:00:44","modified_gmt":"2025-09-24T13:00:44","slug":"5-10-15-20","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/09\/5-10-15-20\/","title":{"rendered":"5 10 15 20"},"content":{"rendered":"\r\n<p>Oh Conspiracy, YHC&#8217;s home sweet home. It has been too long!\u00a0<\/p>\r\n<h2>Warm-O-Rama<\/h2>\r\n<ul>\r\n<li>Side Straddle Hops \u2013 20 IC<\/li>\r\n<li>Hillbillies \u2013 20 IC<\/li>\r\n<li>Imperial Storm Troopers 20 IC<\/li>\r\n<li>Arm Swirlies \u2013 Forward\/Backward, 20 IC<\/li>\r\n<li>Jack Reachers 20 IC<\/li>\r\n<li>Whirleys 15 IC<\/li>\r\n<\/ul>\r\n<h2><br \/>The Thang: 5, 10, 15, 20\u00a0<\/h2>\r\n<p>The IPC Pax commandeered my field, and Palen was quick to suggest we modify the Thang to the track. Every now and then Palen has a good idea, so YHC accepted the recommendation.\u00a0<\/p>\r\n<p><br \/>4 stations in a row along the back half of the track (~20 yards apart&#8230;give or take). PAX performed exercise at each station together, then one Pax would select a mode of transportation for the group to the next station (bear crawl, broad jump, NUR, lunge walk, etc). Each station adds an exercise. Start with 5 reps, work through each station, then go back to the start and do 10 reps, 15, 20&#8230;you get the idea.<br \/><br \/>Station 1: Squat Jumps<br \/>Station 2: Merkins w\/ Shoulder Tap<br \/>Station 3: Big Boy Sit-Ups<br \/>Station 4: Plank Hold w\/ Arm Reach \u2013 30 sec\/arm, then continue to failure (crowd pleaser)<br \/>Station 5: Lt. Dans\u00a0<br \/>Station 6: Supermans<br \/>Station 7: Carolina Dry Docks<br \/>Station 8: Side Plank Hip Dips (Q silently called an Omaha and scratched this from the list because things were bad enough)<br \/><br \/>Rinse and repeat until Q calls time.<br \/><br \/>Back to Launch with no time for Mary.<\/p>\r\n<p>&nbsp;<\/p>\r\n<h2>Moleskin<\/h2>\r\n<ul>\r\n<li>As stated earlier, some IPC Pax chose Hanes Park for their beatdown of beatdowns&#8230;and attempted to steal a few Pax from Conspiracy.<\/li>\r\n<li>Schlitz, fresh off his EC run, had stories to tell. Some were more questionable than others.\u00a0<\/li>\r\n<li>The combination of IPC thievery and Schlitz&#8217;s stories did not throw YHC off at all while attempting to keep cadence during WOR.<\/li>\r\n<li>Zesty quickly took the non-perishables off our hands. The gleam in his eye was either because he was hungry, or because he&#8217;s a do gooder&#8230;jury is still out on that one.<\/li>\r\n<li>Palen shares a beatdown distaste with YHC: Wet feet\u00a0<\/li>\r\n<li>Adobe, Nelly, and Cruiser piled out of the clown car from WeFoCo and leveled up the quality of the beatdown. Strong work, boys!\u00a0<\/li>\r\n<li>Greenspan and Lambchop took turns holding the Plank Reach for the longest time, and then would switch complaining about how if everyone would just &#8220;fail&#8221; we could move on to the next station.<\/li>\r\n<li>YHC was trying to corral some rogue Pax who were trying to include a 100m run and shouted, &#8220;Hey, come back!&#8221; just as a female runner went past. Sorry, ma&#8217;am. Thank you for not tasing us!<\/li>\r\n<\/ul>\r\n<h2><br \/>Circle Of Trust<\/h2>\r\n<p>Announcements:\u00a0<\/p>\r\n<ol>\r\n<li>Food Drive continues. Reach out to Zesty<\/li>\r\n<li>F3 Lexington Launch continues! Come out to The Grassy Knoll on Saturdays at 7am. YHC has the Q this week and will be making some modifications to today&#8217;s beatdown for that AO. <a href=\"https:\/\/maps.app.goo.gl\/hsEz35LhfgW3LnE5A\">First Alliance Church parking lot<\/a><\/li>\r\n<li>Zesty has the Conspiracy Q next week<\/li>\r\n<li>Q Sign Ups are on Slack in the General Chanel. Step up and lead a beatdown (or two) &#8211; make us all better!<\/li>\r\n<li>Send Off for Bagpipe is Thursday! See Slack for details, or Palin and Schlitz<\/li>\r\n<\/ol>\r\n<p>Prayer Requests:<\/p>\r\n<ul>\r\n<li>BlindDate&#8217;s upcoming surgery<\/li>\r\n<li>For the M&#8217;s who are expecting<\/li>\r\n<li>For the Pax who have a pregnant M<\/li>\r\n<\/ul>\r\n<p>Joined by the IPC Pax,\u00a0YHC led us out.<\/p>\r\n<p>&nbsp;<\/p>\r\n<p>It was a solid morning, with solid Pax, with a semi-solid plan. God, I love Conspiracy! Zesty, I left the keys between the second and fourth station. Hope you can find them!<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Oh Conspiracy, YHC&#8217;s home sweet home. It has been too long!\u00a0 Warm-O-Rama Side Straddle Hops \u2013 20 IC Hillbillies \u2013 20 IC Imperial Storm Troopers 20 IC Arm Swirlies \u2013 Forward\/Backward, 20 IC Jack Reachers 20 IC Whirleys 15 IC The Thang: 5, 10, 15, 20\u00a0 The IPC Pax commandeered my field, and Palen was [&hellip;]<\/p>\n","protected":false},"author":661,"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-25744","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"FrankandBeans","date":"09\/24\/2025","pax":"Lambchop, Zesty (WB), Cruiser, Nelly, Adobe (WD), Palen, Schlitz, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25744","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\/661"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25744"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25744\/revisions"}],"predecessor-version":[{"id":25748,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25744\/revisions\/25748"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}