{"id":27339,"date":"2026-09-09T09:46:26","date_gmt":"2026-09-09T13:46:26","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=27339"},"modified":"2026-09-09T09:46:39","modified_gmt":"2026-09-09T13:46:39","slug":"handoff-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2026\/09\/handoff-at-conspiracy\/","title":{"rendered":"Handoff at Conspiracy"},"content":{"rendered":"<p>Great weather greeted everyone who stepped outside this morning.\u00a0 Seven of us gathered at Hanes Park to make sure the weather was real.<\/p>\n<p><strong><u>Warmarama: <\/u><\/strong><\/p>\n<p>Normal, starting with SSHs, Abe Vigodas, Whirlies, Hammies, Cherrie Pies<\/p>\n<p><strong><u>The Thang:<\/u><\/strong><\/p>\n<ul>\n<li>Mosey to track. At each curve, perform dive bombers x 10 (40 total).<\/li>\n<li>Mosey to swings. Lat pullups x 10, run a lap.\u00a0 Repeat three more times (four total laps).<\/li>\n<li>Mosey to base of Intimidator. Heels to Heaven x 10.\u00a0 Run up to Carolina.\u00a0 Burpees x 5.\u00a0 Repeato three more times (four total rounds).<\/li>\n<li>Mosey back to picnic benches for 18 layers of dip. Each round of dips x 5 (IC).\u00a0 Other exercises were L\/R Step-ups, Squatty Potties, Derkins, Erkins, and some other stuff.<\/li>\n<li>Mosey to launch for 5 minutes of Mary.\n<ul>\n<li>Glute Bridge<\/li>\n<li>Midwife Crunch<\/li>\n<li>Cobra Crunch<\/li>\n<li>High Dolly \/ Low Dolly<\/li>\n<li>Hillbilly<\/li>\n<li>ISTs<\/li>\n<li>All x 10 IC<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Fin.<\/p>\n<p><strong><u>Announcements:<\/u><\/strong><\/p>\n<ul>\n<li>Climb to Remember is Friday at Allegacy Stadium. OGs\/Tractors will launch from the stadium.\u00a0 Look at Slack for routes.<\/li>\n<li>WIB will be hosting IPC week 1 will be at Hanes Park tomorrow. 0530 sharp launch time on the track.<\/li>\n<li>Schlitz has Conspiracy Q next week.<\/li>\n<li>Need volunteers for Samaritan Ministries service night on 9\/21.<\/li>\n<\/ul>\n<p><strong><u>Prayer Requests:<\/u><\/strong><\/p>\n<ul>\n<li>Frank &amp; Beans\u2019s health.<\/li>\n<li>Good sleep and rest for pax and their Ms.<\/li>\n<\/ul>\n<p><strong><u>NMM:<\/u><\/strong><\/p>\n<ul>\n<li>Frank &amp; Beans took over the site-Q responsibilities for Conspiracy from Frostbite in 2024, having never Qed a workout before. You served faithfully and diligently.\u00a0 Thanks for trusting YHC with the skeleton keys and shovel flag to the AO of my first post back in 2018.<\/li>\n<li>Background on how Conspiracy got its name back in 2014: the workout was planned by pax from Charlotte, who didn\u2019t show up.\u00a0 Local pax who did show up thought the launch point was various areas around Hanes Park.\u00a0 Once they found each other, they dubbed the entire experience a Conspiracy.<\/li>\n<li>Thanks also to all the previous site-Qs at Conspiracy. Razzie, Glazer, Frostbite, Lysol, and Toto?\u00a0 Anyone I missed?\u00a0 Let\u2019s keep this thing going.\u00a0 Reach out to that guy who you know would enjoy and \/ or needs F3.<\/li>\n<li>Conversations today included:\n<ul>\n<li>Musings about Drip\u2019s solo trip to Togo and the south of France.<\/li>\n<li>Schlitz telling how he slipped down 15 carpeted steps while holding his six-month old son.<\/li>\n<li>Turnover\u2019s tax guidance on running home expenses through his LLC. And how he\u2019s a harda55 t-ball coach making his team practice on Labor Day.\u00a0 Also, accusations of passive aggressive leadership towards YHC.<\/li>\n<li>Palin and Schlitz trying to figure out what they did with all the beer over the weekend.<\/li>\n<li>Mutton wondering why Lamb Chop still hasn\u2019t collected that receivable from WSFCS for the stadium.<\/li>\n<li>Different methods for soothing a child. At least two of the pax have offered their own nipples to their infants while the M was out running errands.\u00a0 Everyone else lied about not having offered their nipples to their infants.<\/li>\n<li>What do we tell our wives we talk about at F3?<\/li>\n<li>No telling what shenanigans Frostbite and Frank &amp; Beans were discussing, but they were deep in it.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Thanks, everyone, for coming out this morning.\u00a0 Schlitz is up next week.\u00a0 Keys are on the Intimidator.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Great weather greeted everyone who stepped outside this morning.\u00a0 Seven of us gathered at Hanes Park to make sure the weather was real. Warmarama: Normal, starting with SSHs, Abe Vigodas, Whirlies, Hammies, Cherrie Pies The Thang: Mosey to track. At each curve, perform dive bombers x 10 (40 total). Mosey to swings. Lat pullups x [&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-27339","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"","date":"9.9.26","pax":"Frostbite (EC), Turnover (EC, kotters), Schlitz (EC), Palin, Frank &amp; Beans, Mutton, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27339","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=27339"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27339\/revisions"}],"predecessor-version":[{"id":27341,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27339\/revisions\/27341"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27339"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27339"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27339"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}