{"id":25930,"date":"2025-11-05T13:23:24","date_gmt":"2025-11-05T17:23:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25930"},"modified":"2025-11-05T13:23:24","modified_gmt":"2025-11-05T17:23:24","slug":"no-more-burpee-broad-jumps-please","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/11\/no-more-burpee-broad-jumps-please\/","title":{"rendered":"No More Burpee Broad Jumps Please"},"content":{"rendered":"
Well, it was that time again. Time for another Conspiracy beatdown !<\/div>\n
I was reminded by the Site Q ( Frank&Beans ) that I had the Q on 11-5.<\/div>\n
I was ready to go.<\/div>\n
<\/div>\n
Before we get started today\u2026 ya know, sometimes the ride over to an AO can be quite and adventure.<\/div>\n
This morning for example:<\/div>\n
    \n
  1. \n
    Cruiser hops in the truck and as we get to the main intersection Stop light, I begin to turn right. He\u2019s like, \u201cAre we not going to Mayhem this morning? \u201c I reply, \u201c Nope. I\u2019ve got the Q at Conspiracy. \u201c To which he responded, \u201c Oh\u2026Crap. We\u2019re going to be pulling in on 2 wheels !\u201d \u00a0Adobe:<\/i>\u00a0\u201c Yup ! “<\/div>\n<\/li>\n
  2. \n
    The moon this morning. Holy HUGE \ud83e\uddab! ( #Cobains.. )<\/div>\n<\/li>\n
  3. \n
    As we were passing Jonestown, I did see what appeared to be an out of control bonfire in the woods. There may or may not have been a car in there too. Not really sure. Your eyes can play tricks on you at 05:20 with the gas pedal to the floor.<\/i>\u00a0#Prayers no one was injured.<\/div>\n<\/li>\n<\/ol>\n
    <\/div>\n
    And as predicted, we pulled into the parking lot at 05:28:30. By the time we got out of the car, grabbed the speaker and walked up\u2026.. \u201c Good Morning, welcome to F3. I\u2019m Adobe. I\u2019ll be your Q today. \u201c<\/div>\n
    <\/div>\n
    Let\u2019s begin.<\/div>\n
    <\/div>\n
    Warm-O-Rama:<\/b><\/div>\n
    We began with SSH. 20 IC.<\/div>\n
    And just to make sure we were all on the same page<\/i>, another 20 IC – SSH.<\/div>\n
    Abe V<\/div>\n
    Whirly w. Clap<\/div>\n
    ( Spicoli pulls in and joins the fun )<\/div>\n
    And I couldn\u2019t just let him miss out on the previous stuff, soooo,<\/i>\u00a0another 20 IC – SSH.<\/div>\n
      \n
    • \n
      Lambchop said, \u201c I thought he promised we weren\u2019t going to do any more of those. “<\/div>\n<\/li>\n<\/ul>\n
      <\/div>\n
      The THANG:<\/b><\/div>\n
      Speaker and phone in hand, we moseyed over to the track.<\/div>\n
      Since our \u201cNon-Competitive\u201d adult soccer league ended last week, I thought I personally needed to continue logging extra ( actual running ) miles this week, so that\u2019s what we were going to do.<\/div>\n
      <\/div>\n
      The plan was pretty simple.<\/div>\n
      We started with a warmup round, just so the guys would get the pattern down.<\/div>\n
      <\/div>\n
      \"\"<\/div>\n
      4 Stations, 4 Exercises.<\/i><\/b><\/div>\n
      Station 1 – Crunchy Frogs<\/div>\n
      Station 2 – V-Up Roll Ups<\/div>\n
      Station 3 – Mike Tysons<\/div>\n
      Station 4 – Burpee Broad Jumps<\/div>\n
      <\/div>\n
      We would start with 1x rep. Once completed, run to the next station.<\/div>\n
      When we got back to station 1, PAX were instructed to repeat, but reps would increase to:<\/div>\n
      5x, 10x, 15x, 10x, 5x, and 1x.<\/div>\n
      <\/div>\n
      All in all, we got in just under 2 miles of \u201cmovement\u201d and a heck of a lot of Burpee Broad Jumps.<\/div>\n
      The V-Up Roll Up, when called, the Q explained it was on the Exicon. Greenspan chimed in, \u201cYeah.. Like on P90X.\u201d<\/div>\n
      Preciously!\u00a0And that\u2019s why he was nominated to demonstrate to the rest of the PAX. I would have royally screwed it up! Thank you sir !<\/div>\n
      <\/div>\n
      With about 4 minutes left, we headed back to the launch point for some\u2026\u2026<\/div>\n
      <\/div>\n
      MARY:<\/b><\/div>\n
      \u00a0<\/b><\/div>\n
      Very quickly<\/u>, the Q called out :<\/div>\n
      Penguin Crunch – IC.<\/div>\n
      Alabama Prom Date – IC.<\/div>\n
      <\/div>\n
      TIME.<\/div>\n
      <\/div>\n
      \u00a0<\/b><\/div>\n
      COT:<\/b><\/div>\n
      \u00a0<\/b><\/div>\n
      Announcements:<\/div>\n
      Veteran’s Day Convergence tomorrow at Distillery. ( EPIC.. Don\u2019t miss this one )<\/div>\n
      Thanksgiving Day Convergence at TRQ. Led by Greenacres and Blind Date.<\/div>\n
      Tonka has a VERY SPECIAL Q, next week at Parliament.<\/div>\n
      <\/div>\n
        \n
      • \n
        There may have been more. By the time I got home, I realized my phone stopped recording like 3 seconds in to the Count Off \\ Name-O-Rama. Going off of memory here, and it ain\u2019t what it used to be !<\/div>\n<\/li>\n<\/ul>\n
        <\/div>\n
        Prayers:<\/div>\n
        Continued prayers for Burns Mother In Law.<\/div>\n
        Prayers for Lambchops co worker to find a new job, as well as prayers for a family member whose cancer returned.<\/div>\n
        Prayers for everyone in the world right now. Job layoffs, food insecurity. Help us to do what we can to assist \\ reach out.<\/div>\n
        Praise for Cruisers co worker.<\/div>\n
        <\/div>\n
        YHC took us out.<\/div>\n
        <\/div>\n
        NMM:<\/b><\/div>\n
        \u00a0<\/b><\/div>\n
        Man I love this AO. FrandandBeans, you were missed this morning.<\/div>\n
        And a fine group of PAX this !<\/div>\n
        Thank you all for showing up this morning and putting in the work.<\/div>\n
        I didn\u2019t get to chat with many of you guys as you are a LOT faster than me.. lol.<\/div>\n
        It was great to catch up with Blind Date ( He felt bad for me and decided to hang back. He\u2019s seen my running skills ).<\/div>\n
        <\/div>\n
        The playlist was inspired by Nelly. For Halloween he popped on some YeeeDM. ( Country music and EDM mash up. ) Not sure how other guys felt about it. Burns threw up in his mouth a couple of time. Greenspan heard at least one that he liked?<\/div>\n
        Lambchop, Burns, and Spicoli almost<\/i>\u00a0lapped Blind Date and I, but must have ran out of Reps. # Beasts<\/div>\n
        <\/div>\n
        You guys are great.<\/div>\n
        Keep it going. Keep posting, keep inviting. But also, as mentioned in COT, keep being the hands and feet, putting in the real work that our region needs. We are so blessed in so many ways. Help us to share that with others; lift others up. Keep supporting F3 outreach opportunities ( greeNest, Samaritans, etc.. )<\/div>\n
        <\/div>\n
        Adobe – OUT.<\/div>\n","protected":false},"excerpt":{"rendered":"

        Well, it was that time again. Time for another Conspiracy beatdown ! I was reminded by the Site Q ( Frank&Beans ) that I had the Q on 11-5. I was ready to go. Before we get started today\u2026 ya know, sometimes the ride over to an AO can be quite and adventure. This morning […]<\/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-25930","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-conspiracy"],"acf":{"q":"Adobe","date":"11-5-25","pax":"Blind Date, Cruiser, Burns, Greenspan, Lambchop, Spicoli, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25930","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=25930"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25930\/revisions"}],"predecessor-version":[{"id":25933,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25930\/revisions\/25933"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}