{"id":26342,"date":"2026-01-21T12:23:18","date_gmt":"2026-01-21T16:23:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26342"},"modified":"2026-01-21T13:51:31","modified_gmt":"2026-01-21T17:51:31","slug":"chestspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/01\/chestspiracy\/","title":{"rendered":"Chestspiracy"},"content":{"rendered":"<p>Great to be back on Q at Conspiracy.\u00a0 YHC was blessed by the presence of 10 other guys this morning.<\/p>\n<p><strong><u>Warmarama <\/u><\/strong><\/p>\n<p>The normal; heavier focus than normal on upper-body.<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<ul>\n<li>Mosey across the track, past the (locked) football field, through the tunnel under Northwest, and up the hill to the picnic benches for Derkins and Dips, both x 10. Then continue mosey to Reynolds Auditorium.\u00a0 Station the speaker in a location that the pax would visit frequently, but not for long.\u00a0 There are <span style=\"text-decoration: line-through\">8<\/span> 7 speedbumps around Reynolds Auditorium.\u00a0 At each speedbump, perform x5 of the called exercise for that round, then perform AMRAP SSHs while waiting for the six to start the next lap:\n<ul>\n<li>Lap 1: Dive Bombers<\/li>\n<li>Lap 2: Diamond Merkins<\/li>\n<li>Lap 3: Hand-release Merkins<\/li>\n<li>Lap 4: Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Mosey back down the hill and through the tunnel to the cabana adjacent to the track. Five rounds of derkins x 10, erkins x 10, OYO.<\/li>\n<li>Mosey to launch for 4 minutes of Mary: Heels to Heaven, Heels to Heaven with a Twist, Cobra Crunch, High Dolly, Low Dolly, LBCs, LBC with Low Flutters.<\/li>\n<\/ul>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Tammy has Q at Urban Assault on Friday.<\/li>\n<li>Beverly\u2019s 48 miles for HOPE is scheduled for Saturday, subject to reschedule due to weather forecast. (editor: They\u2019ve cut the snow forecast in half in 24 hours.\u00a0 At that rate, we\u2019ll be lucky to get a single flake.\u00a0 Run on, Bev!)<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Rollback\u2019s M\u2019s recovery.<\/li>\n<li>Decency &amp; Civility in our country.<\/li>\n<li>Schlitz\u2019s M is in her 3<sup>rd<\/sup><\/li>\n<li>Aging parents.<\/li>\n<\/ul>\n<p>YHC took us out lifting up those items mentioned and asking the SkyQ to mold us in men that are charitable, generous, and kind with all we interact.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>YHC promised the EC runners \u201cno hills\u201d in the workout proper. Bevo and Green Acres both MCed that the climb up to Reynolds constituted a hill.\u00a0 Kobains (but you should have been there for the climb of Buena Vista at 0507!).<\/li>\n<li>Burns texted post-workout that he was experiencing a bit of d\u00e9j\u00e0 vu, like he had done this workout before. In fact, the workout was originally inspired by one that YHC attended down range in at \u201cThe Ranch\u201d in Fort Mill back in the pre-pandemic halcyon days (<a href=\"https:\/\/f3thefort.com\/2018\/11\/29\/chest-day-the-ranch-11-29-18\/\">https:\/\/f3thefort.com\/2018\/11\/29\/chest-day-the-ranch-11-29-18\/<\/a>).\u00a0 YHC adapted that workout once at Iron Throne in 2023 (<a href=\"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/getting-swoll\/\">https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/getting-swoll\/<\/a>), but Burnsy wasn\u2019t there for either of those.\u00a0 Nevertheless, he performed today like this was routine weak sauce and dominated.<\/li>\n<li>Burns was joined out front by Chisel, still just wearing shorts, and Tax Break. Those guys are on another level.<\/li>\n<li>Great to have Green Acres make the journey over to HP. YHC got him with the \u201cchest day\u201d marketing.\u00a0 YHC misses the days when there were pullup bars at HP; that would truly have made it worth his time &amp; money.<\/li>\n<li>YHC had given Spicoli the heads up on where the pax would be headed yesterday, anticipating his attendance but not wanting him to be left behind when he arrived on (his) time. Lo and behold, Spicoli pulls into the parking lot at 0528.\u00a0 He was on his game in all facets today.<\/li>\n<li>Drip played his role perfectly, encouraging everyone throughout while demonstrating extreme strength &amp; perfect form.<\/li>\n<li>Bevo texted YHC last night at 11:03pm, a good 90 minutes after YHC entered his nighttime coma, asking if we were running at 0510. YHC responded this morning at 0450 with, \u201cNo.\u00a0 0500 sharp.\u201d\u00a0 Being left behind by the other runners, he got in a \u201cgreat 12-minute stretch.\u201d\u00a0 Not sure where the rest of his time went.<\/li>\n<li>Frostbite pulled into the lot with only one headlight. With wisdom beyond his years, he sent YHC a link to the Wallflowers\u2019 <em>One Headlight<\/em> post-workout.\u00a0 T-claps.\u00a0 Your dad.0 should be proud.<\/li>\n<li>Palin had to work early today but still came for the run and set the pace for the ECers, departing after the leg stretches of warmarama. That\u2019s a pretty special thing to have someone come at 0500 just to run with his buds even though he couldn\u2019t stay for rest of the workout.<\/li>\n<li>Schlitz ploughed his way up Buena Vista hill, claiming to be beat but maintaining an 8:30 pace. He then laughed his way through the rest of chest day.\u00a0 Easy peasy.<\/li>\n<li>YHC is smoked, but not sure the workout had much impact on the other HIMs. Thanks for carrying me through.<\/li>\n<\/ul>\n<p>Always a pleasure F&amp;B.\u00a0 We left the keys at Reynolds Auditorium will call.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Great to be back on Q at Conspiracy.\u00a0 YHC was blessed by the presence of 10 other guys this morning. Warmarama The normal; heavier focus than normal on upper-body. The Thang: Mosey across the track, past the (locked) football field, through the tunnel under Northwest, and up the hill to the picnic benches for Derkins [&hellip;]<\/p>\n","protected":false},"author":472,"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-26342","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"1.21.26","pax":"Chisel (still just shorts), Bevo (sharp), Frostbite (EC), Schlitz (EC), Palin (EC), Drip (happy), Spicoli (early!), Green Acres (maximus), Burns (EC), Tax Break (EC), Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26342","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26342"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26342\/revisions"}],"predecessor-version":[{"id":26346,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26342\/revisions\/26346"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26342"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26342"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26342"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}