Warmorama
\nSSH
\nImperial storm trooper
\nArm swirlys F & B
\nAb Vagota
\nWhirly w\/clap<\/p>\n
Mosey to pick up block<\/p>\n
Tabata Pain Stations
\n45 seconds of exercise and 10 seconds of rest.
\nEach pain station has 3 exercises to work thru before transitioning to next pain station.
\nStation 1: Merkins, Skull Crushers, SSH
\nStation 2: Squat, Monkey Humper, Mt Climber
\nStation 3: Front Raise, OH Press, Bonnie Blaires
\nStation 4: American Hammer, LBC, Gas Pump
\nStation 5: Curls, B.O. Row, Alt Shoulder Tap<\/p>\n
Mosey to put block up and then mosey back for some Mary.<\/p>\n
Mary
\nLBC
\nPenguin Crunch
\nProtractor
\nBox Cutters
\nBody Destroyer<\/p>\n
Strong showing for a cold wet Alcatraz, but as promised I kept everyone dry. Attempted to break into 2 groups of 5 for the pain stations to encourage MC but the group revolted, so we transitioned to groups of 2.
\nSome stepped it up on the Alt Shoulder Taps and did variation of balls to wall.
\nFront raise w\/cinder block not advised for future workouts
\nNone complained of YHCs playlist and 2 even liked it enough to ask for specifics
\nSome were able to stick around for a beverage and conversation. Was great to get to know some newer faces.
\nMash somehow got away from buying coffee yet again.<\/p>\n
Prayers
\nMash and Schneiders cousin who recently lost their baby. Pray for their peace and comfort.
\nAll those prayers on Pax hearts<\/p>\n
Announcements
\nDQ has the Mayhem Q on Ash Wednesday. He is always good for a themed workout!
\nBlood drive 2\/20 – word is they take womens blood too
\nLooking for Greenest volunteers for 2\/20. DM 60 Minutes to help out on 2\/20<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmorama SSH Imperial storm trooper Arm swirlys F & B Ab Vagota Whirly w\/clap Mosey to pick up block Tabata Pain Stations 45 seconds of exercise and 10 seconds of rest. Each pain station has 3 exercises to work thru before transitioning to next pain station. Station 1: Merkins, Skull Crushers, SSH Station 2: Squat, […]<\/p>\n","protected":false},"author":519,"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-14982","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"60 Minutes","date":"02\/13\/2021","pax":"Van Gogh, DQ, Huckleberry, Workbench, Sour Mash, Sea Man, Subfloor, Hot wax, Crash Test Dummy, 60 Minutes (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14982","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\/519"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=14982"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14982\/revisions"}],"predecessor-version":[{"id":14985,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/14982\/revisions\/14985"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=14982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=14982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=14982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}