20 amazing Pax posted for the latest edition of the original Wednesday F3WS Bootcamp better known as Conspiracy.\u00a0 Today’s Q had been around these parts quite a lot lately, but not at the prescribed time to participate in any kind of proper 1st, 2nd or even 3rd F with his good buddies.\u00a0 Thank you Glazer for pulling me back in.<\/p>\n
The workout was designed to be fun and to give the Q plenty of time to think about the next set of exercises as the wheels are a bit rusty.\u00a0 Various Pax were asked to remember:\u00a0 Greenboro, Mayhem, Choo Choo, Flora, Off to the Races, and Return to help the Q through the sequences.\u00a0 Swiss Miss was assigned as official timekeeper and did a fabulous job.<\/p>\n
Workout was like this:<\/p>\n
Greensboro:\u00a0 Due to the fencing put up all around the key areas of Hanes Park by the Greensboro Construction Company, we the upstanding citizens of Winston-Salem, were forced to warm up jog around the YMCA vs. the track.<\/p>\n
Mayhem:\u00a0 All faced West and wiggled our fingers and made intimidating noises to place a hex on the WFoCo pax of our tribe.\u00a0 We know that Van Gogh probably had them doing one-armed pull ups with weight vests at the time.\u00a0 They could have spent it with us instead.\u00a0 We then had a fairly standard warm up.<\/p>\n
Choo Choo:\u00a0 Plank trains up the side lawn of the YMCA.\u00a0 One was with bunny hops, the other with bear crawl.\u00a0 Grass was long and wet and hands were cold by the end.<\/p>\n
Flora:\u00a0 Mosey over to the base of Brookstown.\u00a0 Run up the hill all the way to 4th street.\u00a0 Right before the intersection, on the left-hand side, there is a large Wisteria vine in full bloom.\u00a0 The beautiful color was hard to appreciate in the street light’s glow, but the fragrance was unmistakable.\u00a0 We ran together and enjoyed the flora together too!<\/p>\n
Then we headed to the parking lot of the insurance agency and then to West End Caf\u00e9.\u00a0 At the Insurance Agency we did a 100 Burpee Machine.\u00a0 At WE Caf\u00e9, it was People’s Donkey Balls x2.\u00a0 Toto enjoys the West End Caf\u00e9 quite a lot.\u00a0 Usually the food is well-prepared.\u00a0 They’ve got fancy steaks and seafood specials as well as more humble PB&J on the menu.\u00a0 They also don’t make you feel bad for ordering a burger at dinner if that’s what you’re in the mood for.\u00a0 Simple and comfortable.<\/p>\n
Off to the Races:\u00a0 4 sprints vs. another pax on Jersey between Clover and Brookstown.<\/p>\n
Return:\u00a0 Go back to the parking lot, Rewind up the last portion of Clover by running backwards.<\/p>\n
Mary:\u00a0 Passed the Q around the circle until Swiss Miss said that time was up.<\/p>\n
<\/p>\n
Announcements:<\/p>\n
Ultimate Runner sign up is live.\u00a0 Get on it if you want it.\u00a0 Slots go quickly, just like the runners.\u00a0 And BAM and Kapow are in!<\/p>\n
Prayer Breakfast.\u00a0 See Hazer for more information.\u00a0 Tables, etc… available.\u00a0 5\/1.\u00a0 YMCA, Love out Loud, New Caanan Society.\u00a0 Breakfast and prayers.\u00a0 Approx 800 folks attended last time.<\/p>\n
Wiley Chicken Fund raiser.\u00a0 Thursday 5\/3.\u00a0 Plates of smoked chickens and sides.\u00a0 Order on line.\u00a0 Will deliver for 10+.<\/p>\n
<\/p>\n
The Word:<\/p>\n
Toto:\u00a0 Thanks for the group and that it’s there when you need it.\u00a0 Help us to take the goodwill forward through our day.<\/p>\n
<\/p>\n
Moleskin:<\/p>\n
That was tough given that the Q’s cardio is lacking lately.\u00a0 Thank you all for hanging around.\u00a0 It wasn’t at all the toughest F3 workout ever, but hopefully you got something related to a 1st F out of it.<\/p>\n
Thank you to all for helping to keep the sequence of activities straight and sharing the load.<\/p>\n
Do take time to appreciate the Wisteria.\u00a0 It isn’t in bloom for long and is very beautiful.<\/p>\n
<\/p>\n
Peace be with you!<\/p>\n","protected":false},"excerpt":{"rendered":"
20 amazing Pax posted for the latest edition of the original Wednesday F3WS Bootcamp better known as Conspiracy.\u00a0 Today’s Q had been around these parts quite a lot lately, but not at the prescribed time to participate in any kind of proper 1st, 2nd or even 3rd F with his good buddies.\u00a0 Thank you Glazer […]<\/p>\n","protected":false},"author":216,"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-4503","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Toto","date":"04\/18\/2018","pax":"Juice Box, Beverly, Screech, Blue Steel, Cheesesteak, Glazer, Snookie, Spicoli, Hazel, Thistle, Miyagi, Man Scape, Swiss Miss, Lemming, Chisel, Rust Bucket, Mutton, Fokker, Greenspan, Toto"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4503","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\/216"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4503"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4503\/revisions"}],"predecessor-version":[{"id":4506,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4503\/revisions\/4506"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}