{"id":6643,"date":"2018-10-17T09:26:36","date_gmt":"2018-10-17T13:26:36","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6643"},"modified":"2018-10-17T09:26:36","modified_gmt":"2018-10-17T13:26:36","slug":"apologies-to-fellow-conspirators","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/apologies-to-fellow-conspirators\/","title":{"rendered":"Apologies to Fellow Conspirators!"},"content":{"rendered":"<p>Despite high hopes, only 1\/2 of this morning&#8217;s Conspiracy beatdown was completed.\u00a0 Q-fail?\u00a0 Yhc must leave it to the pax to decide how to categorize this morning&#8217;s Conspiracy gathering.\u00a0\u00a0Whether it be deemed an epic\u00a0failure or grand success, 15 hearty pax <em><strong>showed up<\/strong> <\/em>(each pax made the intentional\u00a0choice to get out of bed &amp; be a part of the brotherhood &#8211; not always the easy option @ 0&#8217;dark hundred) and faced this morning&#8217;s plan of attack with respectable vigor.\u00a0 The fun went something like this&#8230;&#8230;.<\/p>\n<p><strong><u>Warm-up<\/u><\/strong><\/p>\n<p>Side Straddle Hop \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Imperial Storm Trooper \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Hillbillys\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count<\/em><\/p>\n<p>Burpees<em> \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 count<\/em><\/p>\n<p>1 lap around track<\/p>\n<p><strong><u>Mary<\/u><\/strong><\/p>\n<p>WWII Situps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count <\/em><\/p>\n<p>Crunchy Frog<em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 15 count (cadence)<\/em><\/p>\n<p>Freddie Mercury \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (cadence)<\/em><\/p>\n<p>Marge &amp; Baby Bart \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (cadence)<\/em><\/p>\n<p>Heals to Heaven\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count (cadence)<\/em><\/p>\n<p>Side Crunch &#8211; right\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count<\/em><\/p>\n<p>Side Crunch &#8211; left\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count <\/em><\/p>\n<p>Pickle Pounders\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>25 count (cadence)<\/em><\/p>\n<p>Full Extension Crunches\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>15 count (cadence)<\/em><\/p>\n<p>Alt Knee Crunches\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 count (double count)<\/em><\/p>\n<p><strong><u>Four Corners<\/u><\/strong><strong> &#8211; 4 Times Around the Track<\/strong><\/p>\n<p>Corner #1\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 Merkins\u00a0 <\/em><\/p>\n<p>Corner #2\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 Jump Squats<\/em><\/p>\n<p>Corner #3\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20 Mutton Crunches (each knee)<\/em><\/p>\n<p>Corner #4\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>10 Burpees<\/em><\/p>\n<p>Repeat for a total of 4 Laps \u2013 pick up the six &amp; all do 10 burpees together<\/p>\n<p><em>\u00a0<\/em><strong><u>Pull-Up Hill<\/u><\/strong><\/p>\n<p>Run to pull-ups bars\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>5 \u00a0\u00a0\u00a0Pull-ups<\/em><\/p>\n<p>Waiting for the six\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mountain Climbers<\/em><\/p>\n<p>Run back to the track \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <em>20\u00a0\u00a0 Merkin Jacks<\/em><\/p>\n<p>DONE!<\/p>\n<p>The Q had planned to spend much more quality time running between the track &amp; the pull-up bars with some fun &#8220;stuff&#8221; at each location.\u00a0 The silver lining (<em>which yhc hopes the pax will appreciate!<\/em>) is that the morning kicked off with a robust round of Mary.\u00a0 When Glazer so kindly returns the keys Cherry Pie will be sure to make up for lost time on Pull-Up Hill!<\/p>\n<p>Announcements &amp; Prayer Requests<\/p>\n<ul>\n<li>Obstacle Courses &#8211; late October &amp; November \/ see Palin, Zima, Van Gogh and Green___???? if interested<\/li>\n<li>THE Vig &#8211; has OGs &amp; Tractors this week.\u00a0 Watch Twitter&#8230;.something, something Tour de Von Baron ??\u00a0 CP is confident all the runners know what this means.<\/li>\n<li>Spicoli &#8211; reminder to invite new guys &amp; F3 brothers who have not attended in a while.\u00a0 Grateful for the fellowship.<\/li>\n<li>Prayer Request:\u00a0 Lamb Chops sister entered the Police Academy in GA, but was discharged due to a stress fracture.\u00a0 Prayers for recovery &amp; strength leading up to a 2nd attempt<\/li>\n<li>Prayer Request:\u00a0 Mutton&#8217;s brother in law &amp; Lamb Chop&#8217;s uncle &#8211; battling Multiple Lymphoma &amp; prayers for next round of medication<\/li>\n<li>Prayer Request:\u00a0 Bluto &amp; Closer running the Baltimore Marathon this weekend.<\/li>\n<\/ul>\n<p>Yhc took the pax out.\u00a0 Thank you Jesus for the opportunity to participate in the &#8220;already &amp; the not yet&#8221;.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despite high hopes, only 1\/2 of this morning&#8217;s Conspiracy beatdown was completed.\u00a0 Q-fail?\u00a0 Yhc must leave it to the pax to decide how to categorize this morning&#8217;s Conspiracy gathering.\u00a0\u00a0Whether it be deemed an epic\u00a0failure or grand success, 15 hearty pax showed up (each pax made the intentional\u00a0choice to get out of bed &amp; be a [&hellip;]<\/p>\n","protected":false},"author":28,"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-6643","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Cherry Pie","date":"10\/17\/18","pax":"Razzie, Lamb Chop, Glazer, Hazer, Root Canal, Post Hole, The Vig, Cheese Steak, Mutton, Palin, Manscape, Snookie, Spicoli, Jar Jar"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6643","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\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6643"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6643\/revisions"}],"predecessor-version":[{"id":6644,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6643\/revisions\/6644"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}