{"id":7659,"date":"2019-01-16T16:40:04","date_gmt":"2019-01-16T20:40:04","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=7659"},"modified":"2019-01-16T16:51:54","modified_gmt":"2019-01-16T20:51:54","slug":"mutiny-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/01\/mutiny-at-conspiracy\/","title":{"rendered":"Mutiny at Conspiracy"},"content":{"rendered":"\n<p>Date: 01\/16\/2019<\/p>\n\n\n\n<p>PAX: D-day, Chisel, Cherry Pie, Mutton, Palin, Jar Jar, Dr. Seuss, Focker, Lamb Chop, Razzie, Van Pelt, Little Piggie, Screech, Bevo, Snookie, Bueller? (Q)<\/p>\n\n\n\n<p>WARMORAMA<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>SSH x 20 IC<\/li><li>Windmill x 5 IC<\/li><li>IST x 15 IC<\/li><li>Merkins x 10 OYO<\/li><\/ul>\n\n\n\n<p>THE THANG<\/p>\n\n\n\n<p>Mosey to covered area at track<\/p>\n\n\n\n<p>3 man grinder \u2013 WWII situps on one end, Air Claps on other\nend<\/p>\n\n\n\n<p>Three Amigos over to playground (What is three amigos you say? Look it up, it\u2019s a #crowdpleaser .. the PAX hailed it as \u201ctwo thumbs way down\u201d \u201cdumb, no matter how you looked at it\u201d and \u201cnot a good idea\u201d)<\/p>\n\n\n\n<p>Exercises as follows: M, M-U, M-U-T, etc., all 4-count, some IC<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>M erkins &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x 5<\/li><li>U p straddle hop (one legged SSH, 10 L then 10 R) &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x 10<\/li><li>T iny arm swirly things &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x15<\/li><li>I mperial squat walker &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x20<\/li><li>N ewton\u2019s cradle (plank with arms swinging out and back)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x25<\/li><li>Y xy\u2019s (4 count rosalita\/flutter kick combo)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; x30<\/li><\/ul>\n\n\n\n<p>Mosey to Intimidator (run to first stop sign only, then\nmosey to home parking lot)<\/p>\n\n\n\n<p>MARY<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Penguin Crunch x 10 IC<\/li><li>Guantanamo (one round)<\/li><li>American Hammer x 10 IC<\/li><\/ul>\n\n\n\n<p>ANNOUNCEMENTS<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep and eye out for a new site Q at Conspiracy. Glazer is on thin ice and may get ousted any day now. (&#8220;oh, how exciting!&#8221;)<\/li><li>On a serious note, Glazer is a real HIM and his leadership is invaluable. We should all consider ourselves lucky to have him as a friend.<\/li><li>Thoughts and prayers with Lamb Chop and M this week.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Date: 01\/16\/2019 PAX: D-day, Chisel, Cherry Pie, Mutton, Palin, Jar Jar, Dr. Seuss, Focker, Lamb Chop, Razzie, Van Pelt, Little Piggie, Screech, Bevo, Snookie, Bueller? (Q) WARMORAMA SSH x 20 IC Windmill x 5 IC IST x 15 IC Merkins x 10 OYO THE THANG Mosey to covered area at track 3 man grinder \u2013 [&hellip;]<\/p>\n","protected":false},"author":118,"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-7659","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":null,"date":null,"pax":null},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7659","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\/118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=7659"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7659\/revisions"}],"predecessor-version":[{"id":7668,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/7659\/revisions\/7668"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=7659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=7659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=7659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}