{"id":26595,"date":"2026-03-25T14:17:51","date_gmt":"2026-03-25T18:17:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=26595"},"modified":"2026-03-25T14:57:14","modified_gmt":"2026-03-25T18:57:14","slug":"low-key-upper-body-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/03\/low-key-upper-body-conspiracy\/","title":{"rendered":"Low-Key Upper Body Conspiracy"},"content":{"rendered":"<p>YHC got smoked by Suede\u2019s Redline yesterday, and Marble Arch Marathon is tomorrow.\u00a0 Some recovery running coupled with upper-body pain was on the menu for today.<\/p>\n<p><strong><u>Warmarama <\/u><\/strong><\/p>\n<p><strong>Abe Vigodas<\/strong>, Whirlies, Up\/Down Dawgs, Dive Bombers, Cherry Pies, <strong>SSHs<\/strong><\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<ul>\n<li>Mosey south on West End to Glade Street. Perform Penguin Crunch x 15.<\/li>\n<li>Mosey west on Glade and around the curve onto Hawthorne north. Drop down the stairs to picnic benches and do Dips x 15, step-ups x 15 (DC).<\/li>\n<li>Continue mosey on Hawthorne, hang a right on Northwest. Perform calf raises x 30.<\/li>\n<li>Continue mosey on Northwest, drop down to the track, and regroup under northern picnic shelter. Time for Dive Bombers x 25.<\/li>\n<li>Continue counter-clockwise on track to cabana. Derkins and Dips, both x 20.\u00a0 Run a lap.<\/li>\n<li>Repeato<\/li>\n<li>Mosey to playground. Supine pull-ups on swings and step ups.\u00a0 Run a playground lap.<\/li>\n<li>Repeato<\/li>\n<li>Mosey home for 7 minutes of Mary:\n<ul>\n<li>Heels to Heaven<\/li>\n<li>Dive Bombers<\/li>\n<li>Cobra Crunch<\/li>\n<li>Huck\u2019s 3 Merkins (anyone know who this Huck guy is?)<\/li>\n<li>Protractor<\/li>\n<li>Low Dolly<\/li>\n<li>Freddic Merc<\/li>\n<li>Palin\u2019s merkins (halfway up, halfway down)<\/li>\n<\/ul>\n<\/li>\n<li>Mosey home.<\/li>\n<\/ul>\n<p>Finished.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Marble Arch marathon is tomorrow at Starfish\u2019s house. See Slack for details.<\/li>\n<li>Head Hunter has next week\u2019s Conspiracy Q. Come on out!<\/li>\n<li>Samaritan Ministries \u2013Monday 4\/20. We need volunteers.\u00a0 Reach out to me or Drip.<\/li>\n<li>Brittani has several free painting classes open to the public coming up soon.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Schlitz\u2019s wife was having <span style=\"text-decoration: line-through\">Myers-Briggs<\/span> Braxton Hix contractions this morning. Baby is coming between now and Sunday, one way or another.<\/li>\n<li>Praise for the return home of Transcript\u2019s daughter; continued prayer for long-term understanding and solution.<\/li>\n<li>Burns\u2019s mother-in-law had a bone marrow transplant today..<\/li>\n<li>Rollback\u2019s father has leukemia. It is one of the less aggressive forms, but still is a crappy diagnosis.<\/li>\n<li>Silver Fox\u2019s father has a follow up visit on a biopsy of his prostate.<\/li>\n<li>D-Day\u2019s mother was diagnosed with lung cancer last week and had a follow up last Thursday.<\/li>\n<\/ul>\n<p>YHC took us out.<\/p>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Schlitz and YHC were planning to ruck this morning. Then Schlitz\u2019s M started having contractions at 0400.\u00a0 Schlitz, noble man that he is, decided that it wouldn\u2019t be cool to depart the house while things were happening, so he stayed home.\u00a0 Palin then showed up and said, \u201cI have an idea.\u00a0 What if, instead of a ruck, we run to Schlitz\u2019s house and do monkey humpers?\u201d\u00a0 So, off we went for the 150 foot climb from Hanes Park to Schlitz\u2019s house.\u00a0 Upon arrival, we saw lots of lights but heard no signs of labor.\u00a0 We descended back to the park.<\/li>\n<li>Upon arrival, a new (as in, unfamiliar) truck pulled in, and we had to pleasure of meeting Defib, a \u201crecent\u201d (May 2025) transplant from Florida who has not had the bandwidth to post what with his medical job. Dude is strong and likes running.\u00a0 Great to have you join us!\u00a0 Before you ask, VG, Palin took care of getting him on Slack.<\/li>\n<li>YHC was happily surprised to see Head Hunter pop into our midst. As we were moseying up Hawthorne to Northwest, he yells out, \u201cHey!\u00a0 I thought this was an upper-body workout!\u00a0 This is a conspiracy!\u201d\u00a0 What YHC meant to say is that it was an upper-body focused workout that would include recovery pace running.\u00a0 \u00a0 During COT, it was revealed that he has the Q at Conspiracy next week, so he was in scout mode.\u00a0 We described to him all of the wonderful hills surrounding HP since we didn\u2019t visit any of the seven sisters this morning.<\/li>\n<li>What can be said?\u00a0 He hates running.\u00a0 Several times during our moseying, YHC had to tie his towelie around Boom\u2019s head and drag him along.\u00a0 He made the rare post at Conspiracy due to have \u201cslept downtown\u201d last night.\u00a0 It\u2019s amazing that Palin did not dig really deep on this one.\u00a0 He must have still been concerned about Schlitz.<\/li>\n<li>Chisel is leaving us in May, moving to Clemson. \u00a0Chisel\u2019s 2.3, F3 Chipper, is on the Redeemer baseball team which YHC and Frostbite are helping out with, and yesterday was his birthday.\u00a0 We were able to share a few lighthearted moments about watching boys who have never played ball get their first chance.<\/li>\n<li>Apple Watch 911 strikes again. During a set of derkins, the knob on YHC\u2019s watch was pressed down against my wrist for an extended period.\u00a0 Next thing you know, YHC is on the phone with 911.\u00a0 \u00a0 For the benefit of others, this occurred previously at a Huckleberry WIB at Calvary Baptist.<\/li>\n<li>All in all, a great morning with a couple of new faces! YHC\u2019s legs feel recovered and ready for Marble Arch.\u00a0 See y\u2019all there!<\/li>\n<\/ul>\n<p>Thanks for the keys, Frank &amp; Beans!\u00a0 They are at the picnic benches.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC got smoked by Suede\u2019s Redline yesterday, and Marble Arch Marathon is tomorrow.\u00a0 Some recovery running coupled with upper-body pain was on the menu for today. Warmarama Abe Vigodas, Whirlies, Up\/Down Dawgs, Dive Bombers, Cherry Pies, SSHs The Thang: Mosey south on West End to Glade Street. Perform Penguin Crunch x 15. Mosey west on [&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-26595","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"3.25.26","pax":"Palin (EC), Head Hunter (scouting), Boomerang (lost), Chisel (chiseled), D-Fib (relocated), Greenspan (tired)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26595","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=26595"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26595\/revisions"}],"predecessor-version":[{"id":26599,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26595\/revisions\/26599"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}