{"id":2924,"date":"2017-10-11T11:00:59","date_gmt":"2017-10-11T15:00:59","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=2924"},"modified":"2017-10-11T11:02:16","modified_gmt":"2017-10-11T15:02:16","slug":"birthdays-bear-crawls-blimps","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/10\/birthdays-bear-crawls-blimps\/","title":{"rendered":"Birthdays, Bear Crawls, BLIMPS"},"content":{"rendered":"<p>YHC is known around the DashPax to be a runner but will freely admit that Conspiracy is by far YHC favorite beat down of the week. In YHC previous life, a boot camp workout would have been a second thought. YHC has been pleasantly surprised by how much YHC looks forward to spending that grueling 45 minutes between 05:30-06:15 with all of you on Wednesday mornings. \u00a0YHC is truly a stronger person today both physically and spiritually because of it. And for that I can\u2019t thank you guys enough.<\/p>\n<p>YHC saw that his birthday fell this year on boot camp Wednesday and with quick text to site Q secured the Q for conspiracy.<\/p>\n<p>20 of the DashPax finest posted in the gloom on an oppressively humid October morning to help YHC celebrate his 42<sup>nd<\/sup> trip around the Sun.<\/p>\n<p>It went down like this\u2026.<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH X 10 IC<\/li>\n<li>IST X 11 IC<\/li>\n<li>Whirly W\/ Clap X 10 IC<\/li>\n<li>Arm Swirly Fwd X 11 IC<\/li>\n<li>Arm Swirly Bwd X 10 IC<\/li>\n<li>OHC X 11 IC<\/li>\n<li>Seal Clap X 10 IC<\/li>\n<li>Merkins X 10 IC<\/li>\n<li>Mtn Climbers x 11 IC<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><strong>The Thang:<\/strong><\/p>\n<p>Mosey to Pull Up Bars<\/p>\n<p>Birthday Mini Murph<\/p>\n<ul>\n<li>5 Pull Ups<\/li>\n<li>10 Merkins<\/li>\n<li>15 Squats<\/li>\n<li>Repeato X 4<\/li>\n<\/ul>\n<p>Mosey to the top of Education Hill<\/p>\n<p>Bear Crawl<strong> BLIMPS<\/strong><\/p>\n<p>Partner up. Pax 1 does exercise while Pax 2 runs the down the steps and path to the bottom of the hill and Bear Crawls to the top of Education Hill. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- <strong>B<\/strong>urpees \/ 100- <strong>L<\/strong>unges (Single Count)\/ 150-<strong>I<\/strong>STs (Double Count)\/200- <strong>M<\/strong>erkins \/ 250- <strong>P<\/strong>lank Jacks (Single Count)\/ 300- <strong>S<\/strong>quats.<\/p>\n<p><strong>\u00a0<\/strong><strong>DONE<\/strong><\/p>\n<p><strong>\u00a0<\/strong><strong>ANNC:<\/strong><\/p>\n<ul>\n<li><strong>Happy Birthday Happy Hour 16:30-18:00, today at the Fiddlin\u2019 Fish, come share a pint w\/ YHC<\/strong><\/li>\n<li>Swiss Miss\u2019s Birthday is October 21<sup>st<\/sup>, be sure to have him speak to you in his Swiss Miss voice.<\/li>\n<li>The Mega in GSO on Oct. 28, see Burlap and the Twitter for details<\/li>\n<li>Beer Run 11\/19 15:00 PM look to Palin and the Twitter for details<\/li>\n<\/ul>\n<p>YHC took us out<\/p>\n<p>NMM:<\/p>\n<p>The Numbers: Each Pax roughly completed following exercises +\/-<\/p>\n<ul>\n<li>25 Burpees<\/li>\n<li>50 Lunges<\/li>\n<li>97 ISTs<\/li>\n<li>160 Merkins<\/li>\n<li>125 Plank Jacks<\/li>\n<li>180 Squats<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Mumble chatter was light even though the group kept together<\/li>\n<li>The humidity was thick this AM, broke a sweat just standing<\/li>\n<li>It was great to partner up with Peacemaker<\/li>\n<li>Despite being 10 years old than YHC, Peacemaker out worked YHC. BEAST<\/li>\n<li>Palin is getting stronger<\/li>\n<li>Kotters to Fokker, glad to see you back out in the gloom<\/li>\n<li>Swiss Miss speaking in his Swiss Miss voice is not to be missed.<\/li>\n<li>TClaps to Glazer and Cheerio for running in<\/li>\n<li>Glad to see Beverly with a rare post to Conspiracy<\/li>\n<li>Nice to meet Psi, dude\u2019s beard game is strong<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Always a pleasure to lead this group. Thank you all for the push!<\/p>\n<p>The Vig<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is known around the DashPax to be a runner but will freely admit that Conspiracy is by far YHC favorite beat down of the week. In YHC previous life, a boot camp workout would have been a second thought. YHC has been pleasantly surprised by how much YHC looks forward to spending that grueling [&hellip;]<\/p>\n","protected":false},"author":375,"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-2924","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"The Vig","date":"10\/11\/2017","pax":"Cheerio, Conway (WB), Thistle, Mutton, Miyagi, Swiss Miss, Dr. Gandolf, Root Canal, Palin, Manscape (WD), Beverly, Psi, Fokker, Chisel, Jar Jar, Snooki, Mr. Hand, Peacemaker, Glazer, Juice Box, The Vig (QIC)<br \/>\r\n  "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2924","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\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2924"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2924\/revisions"}],"predecessor-version":[{"id":2927,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2924\/revisions\/2927"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}