{"id":5793,"date":"2018-08-01T11:43:34","date_gmt":"2018-08-01T15:43:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5793"},"modified":"2018-08-01T11:43:34","modified_gmt":"2018-08-01T15:43:34","slug":"7-layer-dip-with-blimps-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/7-layer-dip-with-blimps-at-conspiracy\/","title":{"rendered":"7 Layer Dip with BLIMPS at Conspiracy"},"content":{"rendered":"<p><strong>7 Layer Dip with BLIMPS<\/strong><\/p>\n<p>PAX:\u00a0 Rust Bucket (QIC) (WD), Van Pelt, Lamb Chop (WB), Glazer, Razzy, Ziggy Stardust, Hazer.<\/p>\n<p>7 brave PAX read the pre-blast on Tuesday evening and still decided to show up for a 7 Layer Dip beat-down at the hands of YHC. Not even the threat of rain deterred them from showing up so I had to make sure we had a good time and got a little stronger for our efforts. It went something like this:<\/p>\n<p><strong>Warm-a-Rama:<\/strong><\/p>\n<ul>\n<li>SSH<\/li>\n<li>Sun Gods Forward \u2013 Sobriety Style<\/li>\n<li>Sun Gods Reverse \u2013 Sobriety Style (alternate foot)<\/li>\n<li>Whirly with a Clap<\/li>\n<li>Overhead Clap<\/li>\n<li>Mosey to the track<\/li>\n<\/ul>\n<p><strong>The Thang:<\/strong><\/p>\n<p>7 Layer Dip with BLIMPS<\/p>\n<ul>\n<li>Layer 1<\/li>\n<li><strong>Box Jumps &#8211; x 10 OYO<\/strong><\/li>\n<li>Dips &#8211; x 10 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 2<\/li>\n<li><strong>LBCs &#8211; x 16 IC<\/strong><\/li>\n<li>Dips &#8211; x 11 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 3<\/li>\n<li><strong>Imperial Squat Walker<\/strong>\u00a0&#8211; x 15 IC &#8211; This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.<\/li>\n<li>Dips &#8211; x 12 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 4<\/li>\n<li><strong>Mike Tysons &#8211; x 20 OYO<\/strong><\/li>\n<li>Dips &#8211; x 13 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 5<\/li>\n<li><strong>Plank Jacks &#8211; x 25 OYO<\/strong><\/li>\n<li>Dips &#8211; x 14 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 6<\/li>\n<li><strong>SSH &#8211; X36 IC<\/strong><\/li>\n<li>Dips &#8211; x 13 IC<\/li>\n<li>Indian run around track<\/li>\n<\/ul>\n<ul>\n<li>Layer 7<\/li>\n<li>Dips &#8211; x 11 IC<\/li>\n<li>Indian run around track<\/li>\n<li>Mosey back to the parking lot for Mary<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Hold various plank positions<\/li>\n<li>Ring of Fire<\/li>\n<li>Penguin Crunch<\/li>\n<li>Protractor<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Razzy pulled in 1 minute late. He was smiling and we were all happy to see him so it was cool.<\/li>\n<li>Glazer did his typical RIRO. Strong work before and after the beat-down.<\/li>\n<li>I swear I don&#8217;t drink, but you&#8217;d never know it by my performance doing Sun Gods, Sobriety Style. Van Pelt was also hopping around during these, but I think he was just mocking me.<\/li>\n<li>It was good to see Hazer this morning. Keep pushing and he&#8217;ll soon be back to his pre-injury self.<\/li>\n<li>Welcome back to Ziggy Stardust. All that Cajun food\u00a0 didn&#8217;t seem to bother him too much as he ran 7 laps around the track.<\/li>\n<li>And speaking of the track, Van Pelt seemed to be gliding around the track lap after lap. I hate a guy who makes it look easy as I&#8217;m sucking wind.<\/li>\n<li>Lamb Chop rounded out the group this morning with a solid effort. Not a single word of complaint from him&#8230; I&#8217;ll see what I can do next time.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>YHC too us out with a prayer. Asking for best wishes for Juice Box and PeaceMaker as they work their way through injuries. Stay strong guys, can&#8217;t wait for you all to be back out there with us. Glazer&#8217;s wife is also recovering from hamstring injuries, prayers for her as well.<\/p>\n<p>An honor to lead a great group of men, thanks for the keys, Glazer.<\/p>\n<p>Rust Bucket.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>7 Layer Dip with BLIMPS PAX:\u00a0 Rust Bucket (QIC) (WD), Van Pelt, Lamb Chop (WB), Glazer, Razzy, Ziggy Stardust, Hazer. 7 brave PAX read the pre-blast on Tuesday evening and still decided to show up for a 7 Layer Dip beat-down at the hands of YHC. Not even the threat of rain deterred them from [&hellip;]<\/p>\n","protected":false},"author":166,"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-5793","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Rust Bucket","date":"8\/1\/2018","pax":"Rust Bucket (QIC) (WD), Van Pelt, Lamb Chop (WB), Glazer, Razzy, Ziggy Stardust, Hazer"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5793","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5793"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5793\/revisions"}],"predecessor-version":[{"id":5801,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5793\/revisions\/5801"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}