{"id":9554,"date":"2019-07-10T14:43:55","date_gmt":"2019-07-10T18:43:55","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9554"},"modified":"2019-07-10T14:43:55","modified_gmt":"2019-07-10T18:43:55","slug":"conspiracy-7-10-19","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/conspiracy-7-10-19\/","title":{"rendered":"Conspiracy 7\/10\/19"},"content":{"rendered":"<p>Great day for a workout near to my home. I thought I was getting there early only to find two others beat me there, guess I wasn&#8217;t the only one excited. As the crowd gathered, the clock struck half past five and we were off with:<\/p>\n<p>WoR: SSH, IW, FAC, RAC, Whirly, AV<\/p>\n<p>Mosey to the track and take a warm-up lap, then gather at the benches for<\/p>\n<p>7-layer dip<\/p>\n<ul>\n<li>dips<\/li>\n<li>merkins<\/li>\n<li>dips<\/li>\n<li>Right leg step-ups<\/li>\n<li>dips<\/li>\n<li>Derkin<\/li>\n<li>dips<\/li>\n<li>Left leg step-ups<\/li>\n<li>dips<\/li>\n<li>irkins<\/li>\n<li>dips<\/li>\n<li>box jump<\/li>\n<li>dips<\/li>\n<li>WMD<\/li>\n<\/ul>\n<p>Mosey the pull-up bars, Posthole decided we should go up so we did the following<\/p>\n<ul>\n<li>1 pullup\/2 merkins\/3 squats, 2 pullups\/4 merkins\/6 squats, 3 pullups\/6 merkins\/9 squats, 4 pullups\/8 merkins\/12 squats, and 5 pullups\/10 merkins\/15 squats<\/li>\n<\/ul>\n<p>Rest on the wall in people chair, then<\/p>\n<ul>\n<li>20 jack reachers<\/li>\n<li>BTTW with hip slaps<\/li>\n<li>rest again in peoples chair, then 20 jack reachers<\/li>\n<li>BTTW with shoulder taps<\/li>\n<\/ul>\n<p>Posthole decided we should go down, so we did the following:<\/p>\n<ul>\n<li>5 pullups\/10 merkins\/15 squats, 4 pullups\/8 merkins\/12 squats, 3 pullups\/6 merkins\/9 squats, 2 pullups\/4 merkins\/6 squats, and 1 pullup\/2 merkins\/3 squats<\/li>\n<\/ul>\n<p>As we were moseying back down the stairs, posthole decided left, so we went the long way around the track back to the cars.<\/p>\n<p>Mary by committee<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>WIB has HOG on Q this Thursday, meet at Chopt in thruway<\/li>\n<li>Bluto announcement Sat at purgatory, post at IS instead, bluesteel on Q<\/li>\n<li>Shmedfest Aug 24 \u2013 convergence in am, party in pm<\/li>\n<li>Razzie needs to fill out the q calender fir conspiracy, don\u2019t be shy<\/li>\n<\/ul>\n<p>Prayer requests<\/p>\n<ul>\n<li>Everyone is struggling with something (marital, financial, health, family, career, addiction, etc.), be on the lookout for how you can support others<\/li>\n<\/ul>\n<p>Thanks for everyone\u2019s support this am, YHC had a blast. Honor to lead such a fine group, thanks for asking me Razzie.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Great day for a workout near to my home. I thought I was getting there early only to find two others beat me there, guess I wasn&#8217;t the only one excited. As the crowd gathered, the clock struck half past five and we were off with: WoR: SSH, IW, FAC, RAC, Whirly, AV Mosey to [&hellip;]<\/p>\n","protected":false},"author":213,"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-9554","post","type-post","status-publish","format-standard","hentry","category-conspiracy"],"acf":{"q":"Palin","date":"7\/10\/19","pax":"mutton, hog, posthole, tarheel, lambchop, razzie, snooki, van pelt, palin"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9554","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\/213"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9554"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9554\/revisions"}],"predecessor-version":[{"id":9555,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9554\/revisions\/9555"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}