No Rain at Conspiracy

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No Rain at Conspiracy

QIC: Spicoli

Date: 01/25/2023

PAX: Mutton (WD), Frostbite (WB), Schlitz, Chick Flick, Spicoli (QiC)

YHC promised on Slack a workout that would miss the rain and using my non-super powers was able to deliver.

Warmarma:

SSH, IW, Abe Vigoda, Merkins, PP, Squats, 

New warmup routine was demonstrated by YHC!

  1. From standing, walk out hands and do 1 Inch worm merkin;
  2. In plank, right foot to right hand, open up chest with right hand to the sky for stretch.  Right hand back down.  Switch feet by stepping or jumping left foot to left hand and do the same stretching left arm to the sky. Back into plank.
  3. Walk hands back in to fold and stand up;
  4. With arms overhead in Mary Katherine pose, do 1 reverse lung on each side;
  5. Do one squat, return to standing.

Did 3 of these as a group


Mosey to track for warm up lap: butt-kicks and high knees along the way.

 

Mosey to base of Intimidator:

3 man 5 man Grinder:

  • At bottom, one set of exercises, at Carolina do a different set:
  • First round: Dive bombers, Squats
  • Second: Mike Tysons, Sally O’Mally’s (kick stretch kicks)
  • Third: WWIIs, Lassy run for group to get back together

 

Mosey to playground:

  • 5 burpees, take a lap around play area
  • 5 burpees, 10 squats, lap
  • 5 burpees, 10 squats, 15 merkins, lap
  • 5 burpees, 10 squats, 15 merkins, 20 freddy mercs, lap

7 layer dip: 

Layers = 10 OYO of Irkins, Left leg step ups, Merkins, RIght leg step ups, Derkins, Squats, Burpees

 

BROGA: One Sun salutation on each side


MOM: Cheesy Penguins, Plank to the end

COT 

 

  • Blood drive coming up: Feb 18.  Sign up. Commit.  You don’t need all that you’ve got.
  • HDHH Thursday, Jan 26 at Wise Man 5-7:30pm.
  • Alcatraz Anniversary this Saturday
  • Thoughts, prayers, and excitement for Lambchop’s baby!
  • And if you haven’t seen a guy in a while, reach out!  A friendly nudge can be helpful even if it’s just to check in

 

Moleskin

 

  • 5 man Grinder: fortunately it was the business savvy minds of @Mutton and @Frostbite who straightened out YHC’s muddled thinking: It’s like one big group of 3 only there are 5 of you.  See?
  • Started to rain during COT but all got to shelter before @Mutton’s Louis Vuitton sneakers got wet.
  • Got in some Sally O”Mally’s on the PAX: front kick and bring leg back into reverse lunge. Switch to other side and do the same.  Tough if done slowly.  At least for me.
  • @Mutton was the party of 1 during the Grinder action.  The guy is a workhorse, never complaining, getting at it.  #Inspired
  • Great to see @Chick Flick more than 3 blocks from his apartment
  • @Schlitz continues to balance a newborn at home and  still getting out to F3. Well done!
  • Thanks for the keys @Frostbite!  And love seeing the Shovel Flag out at the AO even if you aren’t heavy enough to sink it into the ground…  #ProtectTheFlag
Tags: @F3WinstonSalem