Perfect Form

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Perfect Form

QIC: FrankandBeans

Date: Oct 2, 2024

PAX: @Cherrypie (WD), @Lambchop, @Fivedollarfootlong (WB), @Palin (WB), @Spicoli

YHC has heard mumble chatter across the PAX that after 10 reps, form begins to fail. Typically @Lambchop is the loudest voice, but he gets plenty of agreement every time this conversation rears its head. So, in honor of October being the 10th month, and to help us all keep good form, today’s Conspiracy beatdown was crafted to cap all reps at 10.

F3 Mission and Core Principles given at 5:30am sharp.

Warm-o-rama

  • 10 SSH
  • 10 Imperial Walkers
  • 10 Hilbillies
  • Right foot to hand and twist for 10 sec
  • Left foot to hand and twist for 10 sec
  • 10 SSH (because @Palin felt shorted by only 10 SSH at the beginning of WOR)
  • Mosey to The Intimidator

 

Thang 1: The Intimidator

At each intersection going up The Intimidator, 10 reps:


  • Mike Tysons
  • Peter Parkers – (plank, L knee to L hand, then R)
  • Mountain Climbers


At each intersection going down The Intimidator, 10 reps:
 

  • Mike Tysons
  • Parker Peters
  • Shoulder Taps

At the bottom of The Intimidator: Repeato (Instant crowd pleaser)

 

Thang 2: 7 Layer Dip

  • 10 Dips
  • 10 Mike Tysons
  • 10 Dips
  • 10 Squatty Potties
  • 10 Dips
  • 10 Mike Tysons
  • 10 Dips
  • 10 Low Flutters
  • 10 Dips
  • 10 Mike Tysons
  • 10 Dips
  • 10 LBCs
  • 10 Dips
  • 10 Mike Tysons

 

Mary By Committee

@Palin – Palin Merkins

@Lambchop – 10 Mike Tysons

@Cherrypie – 10 Freddy Mercs

TIME!

 

NMM

  • Pulling into the parking lot, YHC saw multiple PAX. First thought, “AM I LATE?!?!?!” Thankfully YHC was early! The crew was finishing out Iron PAX and headed to the track just before 5:30am.
  • @Palin was VERY concerned about not having enough SSH, so YHC tried to abate his fears by bringing a second set into the WOR.
  • @Palin also gave his thoughts on how doing multiple sets automatically resets your form. He did all the exercises unbroken with impeccable form.
  • Oh, you didn’t know that the Oct Challenge is Mike Tysons? Well, now you know. And you’re welcome. 250 Mike Tysons for today’s Conspiracy PAX.
  • @Lambchop was delighted to learn of the Monthly Challenge. Gave him a second wind.
  • There was absolutely no discussion about politics whatsoever.
  • There was no lollygaggin by the people not talking about politics.
  • After YHC admitted, “This sucks” to @Fivedollarfootlong somewhere during Thang 1, he asked YHC about the inspiration for this particular beatdown. “I wanted to stretch myself,” YHC replied. @Fivedollarfootlong repeated this into the MC on our final decent on the hill. It was an acceptable motivation and no one complained.
  • Great discussion was had about the title of @Cherrypie’s book. It was also decided that @Lambchop would narrate the audiobook and throw in “QUIT LOLLYGAGGIN” every few words. These plans will be sent to the publisher later today.
  • @Cherrypie made quick work of pretty much everything. Man is a MACHINE. He easily got 400 Mike Tysons. YHC declares him the Conspiracy Rep Champion for the day.
  • @Spicoli appeared (like seriously, dude pops out of nowhere) as we descended The Intimidator the final time. @Spicoli is known for being late…but that was *cough* a little suspicious, man. Always glad to have you!
  • Speaking of @Cherrypie, his Freddy Merc bicycle seemed to be broken. Longest Fred Merc cadence of YHC’s life. That bike is broke.
  • The Iron PAX Contingent decided to use the AO’s track and spent their time wishing they were running up and down The Intimidator with us.
  • In all, everyone give it everything they had. We were all stretched and are better for it.

 

Announcements

  • @Fivedollarfootlong has the Q at Urban Assault this Friday and promises it will strengthen the legs and heart.
  • F3 Greensboro 10 Year Anniversary this Saturday! See Slack for details on how to catch a ride and participate in the celebration with our GB brothers.

 

Prayer Requests

  • Western North Carolina and all impacted by the flooding.
  • @Lambchop and his M are hoping for another child.

YHC took us out.

 

Next week, @Turnover has the Q. The beatdown promises to be solid, and full of “C’mon!” encouragements. TO, I left the keys next to @Greenspan’s watch…he lost it, so good luck!