Couldn’t Beat the Buzzer @ Conspiracy
QIC: Burns
Date: 9.25.19
PAX: Greenspan, On My Way, Tarheel, Snooki, Tonka, Razzie, Mutton, Posthole, Chisel, Traeger, Burns
Today was a tough one. Today I woke up to my alarm and thought, “Man, I really want to throw that thing out the window.” Today my body was sore from yesterday’s IPC beatdown and my body wanted me to sleep and recover further. Today I wanted to listen to the voice that told me that the Conspiracy crew could lead their own workout without me. But, I am thankful that I was able to push all that aside and lead the pax in a (hopefully) not so brutal workout this morning at Hanes Park
Warmorama
SSH x20
Abe Vigoda x 8
Whirlys x10
Michael Phelps (bear hugs) x10
OH Clap x10
Mosey to the track to start the thang
4 corners
10 broad jumps
10 broad jumps, 20 WWIIs
10 broad jumps, 20 WWIIs, 30 lunges (single count)
10 broad jumps, 20 WWIIs, 30 lunges (single count), 40 CDDs … turn around and unwind the loop
10 broad jumps, 20 WWIIs, 30 lunges (single count)
10 broad jumps, 20 WWIIs
10 broad jumps
Mosey to pull up bars, each pax does 20 pullups and 100 squats OYO
Mosey to tunnel. Pax partner up and each partner is on one side of the tunnel. In a line, pax get into peoples chair and do jack reachers. Pax on the end runs to the front, indian run style, and resumes peoples chair w/jack reachers. Repeato until we reach the end of the tunnel. ***Omaha ¾ of the way through, bear crawl up the inclined part of the tunnel***
Mosey to picnic tables. With partner from the tunnel, complete the following ladders alternating the sets
Dips 20 –> 1
Irkins 15 –> 1
Dips 12 –> 1 (prior to this set, Snooki informed us we were running low on time)
Derkins 10 –> 1
Mosey back to pull up bars, pax do 20 pullups and 100 squats on your own.
Mosey back to launch for mary – with one minute remaining we did LBCs in cadence until time was up
Announcements – YHC has Q tomorrow at Distillery, come for some light running and block work. YHC is also heading up our ruck on Sunday, meet in Reynolda Village at 0645, Coffeeteria at DoughJoes after.
Ardmore RAH is on October 19th, consider joining some F3WS Pax in running to support Second Harvest Food Bank
Winklevoss & The Vig have organized the Camel City Craft Crawl on October 13th, launching from Hanes Park and running to 6 breweries over 5 miles during the afternoon. T-shirts are available, contact Winklevoss & monitor Twitter, proceeds support Crisis Control Ministries. They’re at least 16 more people to sign up and donate! This is not exclusive to F3/FiA so invite your coworkers & family to join
Prayers – Mutton’s brother in law in undergoing chemotherapy right now, and feeling the physical and mental effects of the treatment. He’s currently in week 3 of 8 before moving to biweekly treatments.
YHC took us out thanking God for the brotherhood and fellowship of this group, and asking us to look for God’s work in our lives this week.
Thanks for the keys, Razzie. I’ll give them back when we finish the workout
