{"id":5980,"date":"2018-08-15T12:06:52","date_gmt":"2018-08-15T16:06:52","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5980"},"modified":"2018-08-15T12:48:22","modified_gmt":"2018-08-15T16:48:22","slug":"vq-at-the-conspiracy-thing","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/08\/vq-at-the-conspiracy-thing\/","title":{"rendered":"VQ at the Conspiracy Thing"},"content":{"rendered":"

QIC<\/strong>: Lamb Chop<\/p>\n

Date<\/strong>: 08\/15\/2018<\/p>\n

PAX<\/strong>: Van Gogh, Frito Lay, Catadan, Birdall, Barbee, Candyland (Former FNG Cody Stevens), Ziggy Star Dust, Razzy, Glazer, Falker, Jar Jar, Chizzle, 5 $ FL, Lawn Boy, Swiss Miss, Lamp Chop.<\/p>\n

 <\/p>\n

Having never read a back blast before, I am 100% certain the below will be correct…<\/p>\n

Hello mighty gentlemen of Wednesday morning. It was my first VQ (is that repetitive?) and thus my last.<\/p>\n

 <\/p>\n

First up Warm O Rama<\/p>\n

15 SSH
\n15 Arm Swirly Things Front
\n15 Arm Swirly Things Back
\n7 Abe Vigoda
\n15 Over Head Claps<\/p>\n

Then we mozied over to education hill.
\nHere we did a Jacobs Ladder
\nBear Crawl up, 6 burpees, run down, 1 merkin
\nRun up, 5 burpees, run down, 2 merkins.
\nYou get the gist.
\nAlso side note, either we have some people who are awful at counting (looking at you Van Gogh\/Falkner), or I am just really really slow because I still had two more sets left when half the Pax was finished. But then again, I am used to running with the Saturday crowd so that could be the difference.<\/p>\n

Next we mozied over to the pull up bars where we did a modified Dora 1,2,3
\n50 Pullups
\n100 Merkins
\n150 Squats
\nAs you partner ran down to the picnic shelter and back.
\nAgain, forgetting this was the Wednesday crowd and not the Saturday crowd, we had to add on 200 plank jacks.<\/p>\n

After everyone again finished in record time we went a little off script and did 5 minutes of mayhem.
\n30 second wall sit
\n30 second rebound drill
\nRepeto for 5 minutes<\/p>\n

After that we mozied back off to our launch point where we did merkin madness.
\nIn cadence:
\n1 push up, hold in the low position for 1 second, then back up
\n1 push up, hold in low position for 2 seconds, then back up
\nWe got all the way to 6 seconds and then worked our way back to 1 second.<\/p>\n

Then it was time for Mary
\n15 LBC
\n15 Box Cutters
\n15 Low Flutters
\n10 Mutton Crunch on each side<\/p>\n

And thus completed the 45 minutes.<\/p>\n

Announcements
\nShmedfest 14 Saturday, August 25th 4 Pm \u2013 10 PM. Make Plans to be there.<\/p>\n

Prayer Requests
\nCatadan (spelling), father finishing up last round of cancer treatment. Prayers for healing and a comfort given both to Reid’s dad and family\/friends.<\/p>\n

And that’s all she wrote,<\/p>\n

Lamp Chop<\/p>\n","protected":false},"excerpt":{"rendered":"

QIC: Lamb Chop Date: 08\/15\/2018 PAX: Van Gogh, Frito Lay, Catadan, Birdall, Barbee, Candyland (Former FNG Cody Stevens), Ziggy Star Dust, Razzy, Glazer, Falker, Jar Jar, Chizzle, 5 $ FL, Lawn Boy, Swiss Miss, Lamp Chop.   Having never read a back blast before, I am 100% certain the below will be correct… Hello mighty […]<\/p>\n","protected":false},"author":220,"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-5980","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Lamb Chop","date":"8\/15\/18","pax":"Van Gogh, Frito Lay, Catadan, Birdall, Barbee, FNG, Ziggy Star Dust, Razzy, Glazer, Falker, Jar Jar, Chizzle, 5 $ FL, Lawn Boy, Swiss Miss, Lamp Chop.
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