{"id":3260,"date":"2017-11-08T21:23:58","date_gmt":"2017-11-09T01:23:58","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3260"},"modified":"2017-11-08T21:23:58","modified_gmt":"2017-11-09T01:23:58","slug":"wasnt-bam-supposed-to-q-today","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/11\/wasnt-bam-supposed-to-q-today\/","title":{"rendered":"Wasn&#8217;t BAM supposed to Q today?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Well on Monday I pinged the scheduled Q (let&#8217;s say his name rhymes with SPAM)&#8230;\u00a0 i mean I informed the fellow PAX in June that he&#8217;d have a Q in November. How could he forget and schedule a work trip out of town.\u00a0 \u00a0After a few emails to #Conspiracy regulars who got bumped or had conflicts with their dates on the Q calendar&#8230; YHC resided to taking on the Q.\u00a0 Always a pleasure.\u00a0 I dusted off my Q plan from my first Q in 2015 at Conspiracy (Buehler, thanks for asking me to Q way back then) &#8230; and made a few minor updates.\u00a0 It went something like this:<\/p>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>Side straddle hop (jumping jacks) x 24 in cadence<\/li>\n<li>Imperial storm trooper (knees to elbows) x 24 in cadence<\/li>\n<li>Abe Vigoda x 6 in cadence<\/li>\n<li>Running with scissors x 24 in cadence<\/li>\n<li>Air claps x 24 in cadence<\/li>\n<\/ul>\n<p>Mosey to intimidator<\/p>\n<p><strong>The Thang: Intimidator, with stops at Carolina, Jersey, Glade<\/strong><\/p>\n<p>Round one:<\/p>\n<ul>\n<li>Plank Jacks x 24 in cadence (plank until all arrive)<\/li>\n<li>Mountain Climber x 12 in cadence (plank until all arrive)<\/li>\n<li>Peter Parkers x 6 in cadence (plank until all arrive)<\/li>\n<\/ul>\n<p>Round two (partner required):<\/p>\n<ul>\n<li>Plank\/WWII sit ups24x (plank until all arrive)<\/li>\n<li>Switch Plank\/WWII sit ups\u00a0 x24 (plank until all arrive)<\/li>\n<li>Little Baby Crunches x 12 in cadence (hold plank until all arrive)<\/li>\n<\/ul>\n<p>Round four (partner required)<\/p>\n<ul>\n<li>Partner 1 runs backwards, Partner 2 does 6 squats and\u00a0 runs forwards to catch up.\u00a0 Each\u00a0 do 12 burpees upon arrival, then plank until all done<\/li>\n<li>Switch Partner 1 runs backwards, Partner 2 does 6 squats and\u00a0 runs forwards to catch up.\u00a0 Each\u00a0 do 6 burpees upon arrival, then plank until all done<\/li>\n<li>plank for the six<\/li>\n<\/ul>\n<p><strong>Mosey to Tennis Shelter<\/strong><\/p>\n<p><strong>Tabata\u00a0 20 on, 10 off, 4 rounds each excercise<\/strong><\/p>\n<p>round 1<\/p>\n<ul>\n<li>Derkins<\/li>\n<li>Step ups left<\/li>\n<\/ul>\n<p>round 2<\/p>\n<ul>\n<li>Step up right<\/li>\n<li>Dips<\/li>\n<\/ul>\n<p><strong>Roxanne?\u00a0 why yes.\u00a0 Always a crowd favorite.\u00a0 Almost always at a Glazer Q.\u00a0<\/strong><\/p>\n<p><strong>Mary<\/strong><\/p>\n<ul>\n<li>Heals to heaven<\/li>\n<li>Russian Twist<\/li>\n<li>Cherry Pie called something I can&#8217;t remember<\/li>\n<li>Cheerio called Juanita<\/li>\n<\/ul>\n<p>Complete!<\/p>\n<p>COT<\/p>\n<p><b>Announcements:\u00a0<\/b><\/p>\n<p>Sing up for Heart Walk.\u00a0 Make Plunger Happy.<\/p>\n<p>Convergence at Purgatory<\/p>\n<p>Birdhole is up to 10 recruits (9 F3 and 1 FIA)<\/p>\n<p>Great to see HAZER again this morning.\u00a0 #UpComesHazer<\/p>\n<p><strong>Prayers:<\/strong><\/p>\n<p>Vig taking the CFP today.<\/p>\n<p>Prayers for the family of Dr. Pollard<\/p>\n<p>Fingers has a brother in law that had a heart attack recently<\/p>\n<p>YHC noticed Snapchat hasn&#8217;t been out to #Conspiracy in a while.\u00a0 Prayers to him and his family.\u00a0 Not sure why he hasn&#8217;t posted here in a while.\u00a0 Let&#8217;s all reach out to him.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Well on Monday I pinged the scheduled Q (let&#8217;s say his name rhymes with SPAM)&#8230;\u00a0 i mean I informed the fellow PAX in June that he&#8217;d have a Q in November. How could he forget and schedule a work trip out of town.\u00a0 \u00a0After a few emails to #Conspiracy regulars who got bumped or [&hellip;]<\/p>\n","protected":false},"author":39,"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-3260","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Glazer","date":"11\/89\/2017","pax":"Cheerio, Snookie, Light Brite, Thistle, Cherry Pie, Swiss Miss, Chisel, Roosevelt, Birdhole, Root Canal, Hazer, Juice Box, Glazer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3260","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\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3260"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3260\/revisions"}],"predecessor-version":[{"id":3262,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3260\/revisions\/3262"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}