Since the closure date was covered at Super Max, it only seemed logical to include the opening date at the bootcamp! A large crowd gathered so YHC took our FIVE new guys for the bootcamp and went over the mission statement, core principles, and disclaimer early.<\/p>\n
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Alcatraz – Super MAX Launch<\/b><\/h3>\n
Reminder, this AOs beatdown format should be 4 or less exercises to maximize reps or distance. Short weinkies, Simple premise, difficult to do. And music should be provided!<\/span><\/p>\n <\/p>\n Warm-o-rama<\/b><\/p>\n The Thang<\/b><\/p>\n <\/p>\n Thanks for posting men, expect different yet similar beatdowns to this in the future. YHC is excited to see the 6 o\u2019clock time continue and if it allows just one PAX to post who normally could not, then it\u2019s worth it!<\/p>\n <\/p>\n Reminder, this AOs format is a Strength & Core bootcamp, incorporating block work and standard Strength & Core format exercises, with running and distance expectations of a standard bootcamp.<\/span><\/p>\n <\/p>\n Warm-o-rama<\/b><\/p>\n <\/p>\n The Thang<\/b><\/p>\n CoT<\/b><\/p>\n <\/p>\n <\/p>\n SuperMax NMM:<\/strong><\/p>\n Bootcamp NMM:<\/strong><\/p>\n <\/p>\n <\/p>\n Coffeeteria<\/b><\/p>\n <\/p>\n Thanks to all of the guys who came out and helped give Alcatraz a successful launch, 26 Individuals, 5 of whom doubled down, and 1 Triple Down.\u00a0<\/span>YHC is looking forward to spending many Saturdays here helping WeFoCo grow and enjoying all 3Fs with the great men of F3 Nation\u2026 we will have a pull-up station build when the weather gets nicer!!!\u00a0<\/span><\/p>\n <\/p>\n Van Gogh<\/span><\/p>\n <\/p>\n Alcatraz Coffeeteria PAX<\/p>\n","protected":false},"excerpt":{"rendered":" YHC thought it would be cool to work in some factual information to our inaugural beatdowns. In a bit of divine intervention, YHC discovered Alcatraz was closed on 3\/21\/63, being a math nerd the fact that 3 x 21=63 was too perfect to ignore. Oh the irony of opening a new AO while using the […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-14745","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Van Gogh","date":"01\/30\/2021","pax":"Super Max: Super Trooper (Former FNG Brett Kanode), Chestnut (Former FNG Christian Ryan), Torque, Bevo, The Duece, Huckleberry, Fender, H.O.G, Honey Badger, Catfish (WB), Schneider (WD), Van Gogh (QIC)\n
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\nCoT<\/b><\/p>\n\n
\n<\/h3>\n
Alcatraz – Launch<\/b><\/h3>\n
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![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/01\/576C37D7-7789-44AC-AF84-D7518D8F9260-300x162.jpeg\")
Alcatraz Super Max 0600-0645 PAX<\/p>\n![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/01\/CD38C67F-DAAE-4676-AC78-4A97AB30A27E-300x180.jpeg\")
Alcatraz 0700-0800 PAX<\/p>\n![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2021\/01\/C795DFBE-D03C-4312-82A3-1EB4A89169C6-300x225.jpeg\")
<\/p>\n
\r\n
\r\nAlcatraz: Android (Former FNG Luke Jungles), Subfloor (Former FNG Seth Engel), The Jerk (Former FNG Brian Edmonds), Hot Wax (Former FNG Nick Jordan), McHale (Former FNG Jonathan Morrison), Code Red, Schneider, H.O.G, Bullwinkle, Sour Mash, Bevo, Michael Bolton, Spicoli, Chit Chat, Wobegon, Bloodsport (WB), Drama Queen (WD), Van Gogh (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14745","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14745"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14745\/revisions"}],"predecessor-version":[{"id":14755,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14745\/revisions\/14755"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}