{"id":4921,"date":"2018-05-16T15:05:31","date_gmt":"2018-05-16T19:05:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4921"},"modified":"2018-05-16T15:05:31","modified_gmt":"2018-05-16T19:05:31","slug":"ups-and-downs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/05\/ups-and-downs\/","title":{"rendered":"Ups and Downs"},"content":{"rendered":"

Ups and Downs<\/span><\/h2>\n

QIC<\/b>: Van Gogh<\/span><\/p>\n

Date<\/b>: 05\/16\/2018<\/span><\/p>\n

PAX<\/b>: Van Gogh (QIC), Root Canal (WD), Mr. Capri Sun (WB), Juicebox, The Vig, Glazer, Chisel, Swiss Miss, Hazer, Drip, Miyagi, Razzie, Cheesesteak, Mutton, Lambchop, Lawn Boy (Former FNG)<\/span><\/p>\n

\n

YHC is battling IT Band issues right now, which makes running a fairly painful experience after the mile and a half mark. So I thought, let\u2019s try and keep it below that and try something different at Conspiracy. This \u201cdifference\u201d that was decided upon was lugging around some weights up and down Education Hill, and lots of bear crawls! Exciting no? Despite the ominous forecast, YHC showed up early to put the weights in place, and opted to hope for the best.<\/span><\/p>\n

Warm-o-rama <\/b><\/p>\n

    \n
  • SSH x 12 IC<\/span><\/li>\n
  • Abe Vigoda x 6 IC<\/span><\/li>\n
  • IST x 12 IC<\/span><\/li>\n
  • Toy Soldiers x 10 IC<\/span><\/li>\n<\/ul>\n

    The Thang<\/b><\/p>\n

      \n
    • Mosey to pull up bars<\/span>\n
        \n
      • Groups of 4<\/span>\n
          \n
        • Pull Ups x 10 OYO<\/span><\/li>\n
        • Merkins x 10 OYO<\/span><\/li>\n
        • WWII x 10 OYO<\/span><\/li>\n
        • Burpee x 10 OYO<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Rotate through<\/span><\/li>\n
        • Repeato x 4<\/span><\/li>\n<\/ul>\n<\/li>\n
        • Mosey to education hill<\/span>\n
            \n
          • Groups select their weight:<\/span>\n
              \n
            • 20# DB, 30# DB, 35# KB, 40# DB, 50# KB, 55# KB<\/span><\/li>\n<\/ul>\n<\/li>\n
            • Group members rotate through carrying weight down\/up hill<\/span><\/li>\n
            • Rest of group Bear Crawl up<\/span><\/li>\n
            • 4 burpees at top (without weight if you have it)<\/span><\/li>\n
            • Change weight type (DB or KB) and repeato<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

              Merry Mary<\/b><\/p>\n

                \n
              • LBC x 15 IC<\/span>\n
                  \n
                • Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                • Freddy Mercury x 15 IC<\/span>\n
                    \n
                  • Diamond Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                  • Flutter Kicks x 15 IC<\/span>\n
                      \n
                    • Wide Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                    • Mutton Crunch L x 15 IC<\/span>\n
                        \n
                      • Ranger Merkins x 10 IC<\/span><\/li>\n<\/ul>\n<\/li>\n
                      • Mutton Crunch R x 15 IC <\/span><\/li>\n<\/ul>\n

                        Fin!<\/span><\/p>\n

                        \n

                        CoT<\/b><\/p>\n

                         <\/p>\n

                          \n
                        • The rain showed up for CoT, it definitely hurried things along<\/span><\/b><\/li>\n<\/ul>\n

                           <\/p>\n

                            \n
                          • \n
                              \n
                            • Our FNG, @LawnBoy, was brought by @Drip. He works at John Deer and is a design engineer there. He also loves to travel, and is a Duke fan. #Kobains for losing his hospital name info! But he worked hard this morning, and did great work at the pull up bars for sure!<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                               <\/p>\n

                                \n
                              • YHC\u2019s rushed prayer gave thanks for the rain and asked that our time spent made us stronger and better in all things we do.<\/span><\/b><\/li>\n<\/ul>\n

                                 <\/p>\n

                                  \n
                                • Then all the PAX ran like hell to their cars.<\/span><\/li>\n<\/ul>\n

                                   <\/p>\n

                                  NMM<\/b><\/p>\n

                                   <\/p>\n

                                    \n
                                  • Good work all around this morning!<\/span><\/b><\/li>\n<\/ul>\n

                                     <\/p>\n

                                      \n
                                    • @MrCapriSun took some joy out of the fact I am going through some IT Band issues, letting out a loud \u201cYES\u201d assuming it\u2019d be an easy morning.<\/span><\/li>\n
                                    • Today\u2019s Q did have a bit more walking than usual, hopefully the PAX still found it satisfactory. In total we did 190 ab motions, 120 merkins, 72 burpees, 40 pull ups, 6 bear crawls up education hill, 2 weighted carries up the hill, and ran 1 mile.<\/span><\/li>\n
                                    • @SwissMiss let out some honorary @MIB \u201cPew Pews\u201d just as the Imperial Storm Troopers were ending\u2026 better late than never!<\/span><\/li>\n
                                    • All the PAX called me predictable by having us run to the Pull-Up Bars, but I mean, you can\u2019t start closer to the bars and NOT use them these days! Right?! Every Q is probably swinging by there until the parking lot opens back up, right?!<\/span><\/li>\n
                                    • @Razzie showed up just as round 1 was starting, giving us 4 perfectly sized groups of 4!<\/span><\/li>\n
                                    • The 4 rounds repeating began to grate on the PAX nerves, with the Site Q, @Glazer taking back his thanks for Qing and making friendly threats…<\/span><\/li>\n
                                    • In hopes of keeping the PAX together and not overlapped, YHC declared \u201cShoot the Sh*t\u201d break was called for between sets… #Kobains to group 3 when I somewhat skipped it between the first and second rounds and pressed them. Also, #Kobains to @Mr.CapriSun and @Juicebox for the language. #Earmuffs<\/span><\/li>\n
                                    • Today\u2019s War Daddy, @RootCanal, asked if it was time for Mary with 36 minute left as we moseyed back through our launch point toward the hill\u2026 no sir, not yet! He must have known we\u2019d be doing Merry Mary\u2026 the man loves his merkins!<\/span><\/li>\n
                                    • @Hazer said his knee was doing better, and he was pushing himself hard this morning.<\/span><\/li>\n
                                    • @Cheesesteak offered some good discussion in regards to my IT Band during the beatdown, much appreciated!<\/span><\/li>\n
                                    • @TheVig asked if the weighted carries were Spartan Beast inspired, which I initially said \u201cno\u201d, but then changed to a \u201csure kinda yeah\u201d. Except the weights would have been bigger and more oddly shaped.<\/span><\/li>\n
                                    • Thanks to the PAX for carrying the weights back to the truck\u2026 but not to the one PAX who through the 50lb kettlebell clear to the back somehow out of my reach! <\/span><\/li>\n
                                    • Thanks for the keys, @Glazer, and thanks to all the men who braved the rain this morning! Your company and your willingness to tolerate my Q antics are most appreciated!<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                                      Ups and Downs QIC: Van Gogh Date: 05\/16\/2018 PAX: Van Gogh (QIC), Root Canal (WD), Mr. Capri Sun (WB), Juicebox, The Vig, Glazer, Chisel, Swiss Miss, Hazer, Drip, Miyagi, Razzie, Cheesesteak, Mutton, Lambchop, Lawn Boy (Former FNG) YHC is battling IT Band issues right now, which makes running a fairly painful experience after the mile […]<\/p>\n","protected":false},"author":42,"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-4921","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Van Gogh","date":"05\/16\/2018","pax":"Van Gogh (QIC), Root Canal (WD), Mr. Capri Sun (WB), Juicebox, The Vig, Glazer, Chisel, Swiss Miss, Hazer, Drip, Miyagi, Razzie, Cheesesteak, Mutton, Lambchop, Lawn Boy (Former FNG)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4921","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4921"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4921\/revisions"}],"predecessor-version":[{"id":4922,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4921\/revisions\/4922"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}