{"id":8107,"date":"2019-02-22T01:10:37","date_gmt":"2019-02-22T05:10:37","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=8107"},"modified":"2019-02-22T08:26:01","modified_gmt":"2019-02-22T12:26:01","slug":"laps-limping-and-laser-pointers-at-conspiracy","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/02\/laps-limping-and-laser-pointers-at-conspiracy\/","title":{"rendered":"Laps, Limping, and Laser Pointers at Conspiracy"},"content":{"rendered":"<p>YHC was Q for an icy, rainy morning at #Conspiracy, F3\u2019s Premier Wednesday workout.\u00a0 Expecting no more than 3 people, the plan was made with that number in mind, but more about that later.<\/p>\n<p>Needless to say, I was shocked and pleasantly surprised to find a couple RIRO PAX (Glazer and The VIg) as well as 5 other PAX show up for something to start their day.<\/p>\n<p>With some time keeping help from Glazer, we began with the disclaimer and Warmarama in the parking lot.<\/p>\n<p>Exercises IC: SSH, Squats, IWs, Merkins, etc.<\/p>\n<p>We then Mosey to the track for 4 rounds of BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plankjacks, Squats) with rep count of 5 (5\/10\/15\/20\/25\/30), running 1 lap between rounds.\u00a0 #CrowdPleaser<\/p>\n<p><strong>***Laser pointer moment: <\/strong>when I asked if the PAX knew what BLIMPS were, there was some discussion, some incorrect information, some further discussion, a partial demo by YHC, then was asked \u201crun the lap before or after the exercises?\u201d confusion. Turned into run it after, which wasn\u2019t to plan, but YHC explained that I easily get distracted like a cat with multiple laser pointers&#8230;<\/p>\n<p><strong>***Limping moment:<\/strong> YHC made it about 300meters into the first lap before my right hamstring turned into a piece of trash and I transformed into walk\/hobble mode.\u00a0 OH well, the pirate walk is still a walk.<\/p>\n<p>After 4 laps, and some extra exercises for the 6, we moseyed\/peg-legged to the pullup bar area for 3-man grinder.\u00a0 We had 8 PAX so that worked out exactly wrong.\u00a0 YHC tried to scramble to a DORA\/partner work situation that turned into two laps of bear crawls and some exercises under the shelter before #OMAHA!<\/p>\n<p>Mosey-limp to shelter next to track for:<\/p>\n<ul>\n<li>Kick-through merkins: from plank kick right leg under body to left side raising left arm, back to center, do same on the right, hit one merkin = 1 rep.<\/li>\n<li>Lambchop called these Rockette Merkins. I like his name better.\u00a0 We\u2019ll go with that.\u00a0 Did 5 each OYO to get the feel of them<\/li>\n<\/ul>\n<p>Broga-Yoga:<\/p>\n<p>YHC led the PAX through a variation of Sun Salutation facing East-ish with hopes of coaxing the sun to come out.\u00a0 It didn\u2019t work, but the yoga was a good change up and something YHC could do without limping.<\/p>\n<p>Stayed in the shelter for MOM: Penguin Crunches, Freddy Mercuries, Low Flutter, something Glazer called<\/p>\n<p>Done.<\/p>\n<p>COT: YHC gave a reminder about Run Ranger Run.\u00a0 The Vig asked that we look out for each other and be there to support each other.<\/p>\n<p>The Vig took us out with words of thanks and encouragement.<\/p>\n<p>Thank you PAX for putting up with my in-flight adjustments to the plan and for allowing me lead this morning.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC was Q for an icy, rainy morning at #Conspiracy, F3\u2019s Premier Wednesday workout.\u00a0 Expecting no more than 3 people, the plan was made with that number in mind, but more about that later. Needless to say, I was shocked and pleasantly surprised to find a couple RIRO PAX (Glazer and The VIg) as well [&hellip;]<\/p>\n","protected":false},"author":49,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[82],"tags":[117],"class_list":["post-8107","post","type-post","status-publish","format-standard","hentry","category-conspiracy","tag-winston-salem"],"acf":{"q":"Spicoli","date":"2\/20\/19","pax":"Blue Steel, The Vig, Glazer, Freon (WB), Lambchop, Drip (WD), Chisel, Spicoli (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8107","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\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=8107"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8107\/revisions"}],"predecessor-version":[{"id":8111,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/8107\/revisions\/8111"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=8107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=8107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=8107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}