{"id":3356,"date":"2017-11-22T10:23:11","date_gmt":"2017-11-22T14:23:11","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3356"},"modified":"2017-11-22T10:23:11","modified_gmt":"2017-11-22T14:23:11","slug":"top-to-bottom-bottom-to-top-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2017\/11\/top-to-bottom-bottom-to-top-conspiracy\/","title":{"rendered":"Top to Bottom-Bottom to Top @ Conspiracy"},"content":{"rendered":"<p><span style=\"font-weight: 400\">17 Pax joined YHC for his VQ. YHC received a lot of encouragement leading up to the VQ be it texts, Twitter shout-outs, and high-fives in the parking lot just before. Once the clocked turned 5:30am, this support evaporated and was replaced by mumble chatter and passive mockery. We moseyed to the base of the Intimidator straight-away, which led Root Canal to exclaim \u201cyou\u2019re doing it wrong\u201d 13 seconds into the workout. We made it atop a hill, just not that one. The ascent was early and we worked our way down the mountain almost all exercises in cadence. A band of brothers worked our way from top to bottom of the hill, working our bodies bottom to top. Alas, the Pax was spared the Intimidator, as well as the pull-up bars, and this is what followed&#8230;<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Mosey to the Intimidator base<br \/>\n<\/span><\/i><b>Warm-O-Rama:<br \/>\n<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">SSH<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">IST<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigoda<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly w\/clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead claps<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Seal claps<\/span><\/li>\n<li style=\"font-weight: 400\"><i><span>Mosey to the picnic benches atop the hill<\/span><\/i><\/li>\n<\/ul>\n<p><b>The Thang<br \/>\n<\/b><span style=\"font-weight: 400\">LEGS<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Squats<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Step ups<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">*Repeato<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Calf raises<\/span><\/li>\n<li style=\"font-weight: 400\"><em><span style=\"font-weight: 400\">Mosey to the covered walkway<\/span><\/em><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">MAN TIME<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Partners on their own<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">10 Bropees + 10 Booyah Merkins, plank for the six<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">*Repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Mosey to the track entrance on six<\/span><\/i><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">CORE<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American hammers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Merks <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutter<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Mosey 10\u2019 to the Shelter<\/span><\/i><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">ARMS<\/span><\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Erkins <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Derkins <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dry Dock Erkin<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dips<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Mosey to the parking lot<\/span><\/i><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">STRETCHING<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly with clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe Vigoda<\/span><\/li>\n<\/ul>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Penguin Crunch<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBC<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American hammers<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Freddy Merks <\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Box Cutter<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Jane Fondas &#8211; called by Snookie<\/span><\/li>\n<\/ul>\n<p><b>COT<\/b><\/p>\n<p><span style=\"font-weight: 400\">Prayer Requests<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For safe travels and peace in families over Thanksgiving<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">YHC took us out in prayer<\/span><\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Welcome Dreamliner visiting from Virginia\n<p><\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Snookie was doing some sort of ballerina-like leg stretch while executing overhead claps. He does stuff like this a lot and it usually looks pretty weird. The Pax had some commentary, but we all know it comes from jealousy.\n<p><\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Counts don\u2019t need to be even numbers or sets of 5. YHC likes when you don\u2019t know when the Q is going to end, keeps YHC working. There was a decent amount of mumble chatter about YHC\u2019s unorthodox choices of counts (11, 26, 14, etc.). Some was deserved as this was YHC\u2019s VG and a few counts were just off because of distraction.\n<p><\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">YHC\u2019s 2.0 is a super-athlete, unlike YHC. She often mocks men for not stretching at the end of exercise, as one can totally see evidenced at F3. For the record one can do Whirlies and Abe Vigodas (can you make these plural???) at the end too. Kind feels nice on the back.\n<p><\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Introduced \u201cBropees\u201d &#8212; partners burpee ending with a high ten. There were some enthusiastic, Top Gun volleyball level Bropees happening, just not from Swiss Miss &amp; Bernie. They could not be bothered to even fake a jump. It had more of a Napolean Dynamite than a Top Gun feel. But who am I to talk, I was the odd-man out doing them by myself.<br \/>\n<\/span><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium\" src=\"https:\/\/tribzap2it.files.wordpress.com\/2013\/12\/tom-brady-high-five-fail.gif\" width=\"480\" height=\"270\" \/><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">FNG was named Bucky only to have an Omaha called during announcements where his name was changed to Swinger because he is from Slinger, WI. This is not unlike YHC\u2019s name, which is because the Pax thought YHC\u2019s last name was Piper (as in the aircraft manufacturer) leading to Fokker (a German aircraft maker), because YHC\u2019s last name is Pfeiffer? Welcome Swinger.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>17 Pax joined YHC for his VQ. YHC received a lot of encouragement leading up to the VQ be it texts, Twitter shout-outs, and high-fives in the parking lot just before. Once the clocked turned 5:30am, this support evaporated and was replaced by mumble chatter and passive mockery. We moseyed to the base of the [&hellip;]<\/p>\n","protected":false},"author":180,"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-3356","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Fokker","date":"11\/22\/17","pax":"The Vig, Palin, FNG Joe Gehring aka \u201cSwinger\u201d, Root Canal, Manscape (WD), Light Brigade, Bernie, Snookie, Lite Brite, Juice Box, Whirly, Miyagi, Jar Jar, Swiss Miss, Mutton, Dreamliner (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3356","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\/180"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3356"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3356\/revisions"}],"predecessor-version":[{"id":3359,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3356\/revisions\/3359"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}