It was gonna be a tough Q.\u00a0 I had been traumatized at the hands of the brutal Pita at Flatline on Tuesday, but with a quick therapy session, I am partially recovered and functional.\u00a0 Just don’t yell at me.<\/p>\n
As my plan came together and the memory of Pita faded, I got pretty jazzed.\u00a0 In fact, when 5:30 hit, we moseyed with no intro, disclaimer or welcome – maybe it was memories of Flatline?\u00a0 Many PAX in the Conspiracy crowd are young and really nice, but also pretty fit.\u00a0 So my goal was to quell the MC, convince them that Geritol works and limit those “bless\u00a0 your heart” compliments from the youngsters that say stuff like, “I hope I can do this when I’m your age” — to which I reply, “Speak up, I can’t hear you”.\u00a0 I had much more planned than we completed, so next time we can spend a lot of time with Mr. Intimidator.\u00a0 We did have rain come down hard for a couple minutes in the midst of the workout.\u00a0 A few PAX tried to avoid getting wet under the tennis shelter – not only did it not work, their mascara ran anyway.\u00a0 The only casualty was my weinke got wet and so I threw it away – that was really painful.\u00a0 No more comments – this is a family-friendly website.<\/p>\n
Let me get to it:<\/p>\n
Warmarama at the base of the Clover hill:\u00a0 SSH, IST, Abe V. and Whirly – led in perfect cadence.\u00a0 Then we did 20 burpees, 20 American Hammers and 20 merkins.\u00a0 I thought burpees and AH were our Exercises of the Month, so we wanted to get in our daily allotment.\u00a0 You’re welcome.<\/p>\n
The Thang:<\/p>\n
Run to track benches \u2013 4 rounds of exercises – repeat list with a new merkin variation<\/strong><\/p>\n Step-ups 25 each leg<\/p>\n Box Jumps 10 – Omaha’d on this one after a slip and fall in the rain — Whirly was there, so a lawsuit will be filed.<\/p>\n Durkin 15<\/p>\n Burpees 20<\/p>\n American Hammers 20<\/p>\n Wide Merkins\/Ranger\/Diamond\/Hand Release 10<\/p>\n To track – Introduced a new exercise that ESPN has labeled an Instant Classic<\/strong><\/p>\n Bear Crawl Indian Run on straights and jog curves \u2013 It took some organizing, but we succeeded in warming up our shoulders.<\/p>\n Run an easy lap was suggested, but time got us.<\/p>\n Clover Hill – did not get to this, so it is a teaser for next time, Fun fact, did you know we normally don’t go to the top of the hill on Clover.\u00a0 We can put in one more stop.<\/strong><\/p>\n Lunge to first stop and back down \u2013 run back up to get 6<\/p>\n Run to second stop and do 25 Heels to Heaven and back down \u2013 up to get 6<\/p>\n Run to third stop and do 25 Dying Cockroach and back down \u2013 up to get 6<\/p>\n Put out CONE<\/u><\/strong>:\u00a0 Run to top and do 50 Low Flutter and back down \u2013 up to get<\/p>\n Q musings – failures abound, but the new Bear Crawl Indian Run may need some tweaking.\u00a0 This was a large group, so we broke into two groups of ~12 each and crawled for 2 sets of 120 yards each.\u00a0 We had a few who mutinied.\u00a0\u00a0<\/strong><\/p>\n COT:<\/p>\n Praise for Mutton’s young niece whose Dad has cancer and she elected to have a double mastectomy preemptively – surgery went well and no signs of cancer.\u00a0 Pray for her recovery.<\/p>\n Juice Box has the Q at Purgatory, Palin at WIB, Hedwig at OGs and Tuco needs a sub for Urban Assault (anyone but Pita)<\/p>\n YHC took us out with a grateful heart – blessed by these men and F3.\u00a0 Challenged us not take this F3 thing for granted and to lead our families, work, community with strength and love.<\/p>\n Keys were thrown in the Grand Canyon – you’ll find them Glazer.<\/p>\n","protected":false},"excerpt":{"rendered":" It was gonna be a tough Q.\u00a0 I had been traumatized at the hands of the brutal Pita at Flatline on Tuesday, but with a quick therapy session, I am partially recovered and functional.\u00a0 Just don’t yell at me. As my plan came together and the memory of Pita faded, I got pretty jazzed.\u00a0 In […]<\/p>\n","protected":false},"author":158,"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-4365","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Thistle","date":"4\/4\/2018","pax":"Miyagi, Snookie, Gelding, Root Canal, Hedwig, Mumbly Peg, Screech, Chisel, Bevo, Pita, Van Pelt, Capri Sun, Juice Box, TSI, Whirly, Spicoli, Mutton, Ziggy Stardust, Breaker, The Vig, Tonka, Thistle -- I may of missed someone while in oxygen debt."},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4365","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\/158"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4365"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4365\/revisions"}],"predecessor-version":[{"id":4366,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4365\/revisions\/4366"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}