YHC was thinking this past week about having something “special” for the pax at this week’s Conspiracy and posted the outcome of that “brain”storm on Slack on Tuesday following Huck’s birthday party, thrown by Zima, at Flatline (because that was...
Read moreUnusually warm morning for January, a jaunty group gathered including FNG Michael, whom I tormented into coming. Warm-o-rama: SSH, Abe Vigodas, ISTs, Stretchy Stretchies (more on that later) The Thang: Moseyed to the track for the simple act of...
Read moreWarm a rama lap around track SSH X 20 ISTx20 Squat x10 Abe Vigota x 6 Arm swirly things forward, backward, overhead x 10 The Thang, Spot 1-Intimidator hill one group ran up hill while other performed exercises AMRAP Burpees Mountain Climbers Spot...
Read moreThe poor souls who showed for Conspiracy this morning had no idea of what they were in for. Razzie arrived late and I am sure wished he had kept on driving. After a quick warm up run to corner by the Y, the Pax reconvened at the base of the...
Read moreWith a desperate plea, and a cry for attention, our new Site Q, the valorous Lamb Chop, led the PAX in a battle against the early morning coldness. Warm-O-Rama 15 SSH 6 Abe Vigoda 10 Whirly 10 Copper Head Squat 5 Arm Swirly (now named Cherry...
Read moreWarmarama. a mishmash of perfectly cadenced exercises At this point in our morning, young Mr. Lamb Chop was bestowed with great power. Presented with three options as to the site of the actual beatdown, he consensually – and under...
Read morePAX: Spicoli, Boo Boo, Pik-a-nik Basket, Lamb Chop (WB),Mutton, Razzy, Root Canal (Q,WD), Greenspan, the H.O.G. With a Q at the same AO four days ago and a promise not to get my shoes wet, I made the executive decision to essentially do the same...
Read moreWarm-o-rama SSH x 20 IC Mosey to track The Thang 5-pack progression. Add exercise each round til all 5, then drop first exercises til done. 5 x Burpees, Run a Lap 5 x Burpees,10 x Knee to Ground Lunges (DC), Run a Lap 5 x Burpees,10 x K2G Lunges...
Read moreWarmorama: Side straddle hop, worrly, arm rotations Round 1: 400 m jog, followed by approximately 35 burpees Round 2: Partnered task of completing 250 WWII and 40 pull-ups Round 3: Partnered task of completing 150 Mer-cans with interval box jumps...
Read more9 Brave pax braved the humidity for a sweaty work out that went a little like this: Warm-a-rama – quick lap around the track to get loose. SSH X 20 Whirlys X 20 Abe Vigoda X 10 Plank Jacks X 15 Merkins X 15 Arm Swirly things X 10 The Thang...
Read moreYHC harkened back to Winkies gone by for inspiration and found my first Q notes from 2014. Grateful to have been part of F3 for that many years! In my absence from Conspiracy it seems as if the way to Education Hill had become darkened, obscured...
Read moreYHC put out a brief pre-blast announcing that today’s workout would address the Conspiracy against pull-ups. Did you know that there are only two AOs in the entire Dash/WeFoCo universe that have true pull-up bars? With a perfect recitation of...
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