SuperMax<\/p>\n
Warm up: SSH, Steve Earl, Abe Vagoda, Whirly W\/Clap, Arm Swirly F hold,B hold, Overhead Clap hold, Seal Clap, Standing Hamstring Stretch L over R, R over L for a 10 count, on our 6 for a groin stretch.<\/p>\n
The Thang: mosey- 1 lap around the large front parking lot. Line up for 4 corners in front half of large parking lot. Corner 1-5 burpees, forward run to corner 2- 10 merkins, karoka to corner 3- 15 SSH, backward run to corner 4- 20 Squats, karoka to corner 1. 3 rounds for most some got 4. This is where the rules were broken corner 3 changed to Mtn. Climbers. Corner 4 changed to Monkey Humpers. Modes \u00a0of transportation were Butt Kickers, Apollo Creed, High Knees, Apollo Creed. Again 3 rounds for most some got 4.
\nMary: LBC, Penguin Crunch,Low Flutter, Gas Pump, Alabama Prom Date<\/p>\n
Fin<\/p>\n
No Announcements or prayers. Snake Eyes took us out.<\/p>\n
Alcatraz<\/p>\n
Warm up: SSH, Abe Vagoda, Whirly W\/Clap, Michael Phelps, Moroccan Night Club hold, Arm Swirly F hold, B hold, Overhead Clap hold, Seal Clap, Peter Parker, Bent Leg Body Twist.
\nThe Thing: Mosey behind church to frisbee golf course. Take turns throwing disc. Perform set number of exercises until the disc makes it into the cage. Modes of transportation were lunge walk and toy soldier. Big penalty for hole in one. None were made so Penalty was never exposed. Exercises were 1st throw 5 burpees, 2nd 10 merkins and 5 burpees, 3rd 20 monkey humpers and 10 merkins and 5 burpees, 4th 30 Peter Parker\u2019s and 20 humpers and 10 merkins and 5 burpees, 5th 40 SSH and 30 Peter Parker\u2019s and 30 humpers and 10 merkins and 5 burpees. 7 out of 9 holes completed. Mosey back to the vehicles for Mary.<\/p>\n
Mary: Mutton Crunch both sides, Roselita, Body Deatroyer<\/p>\n
Fin<\/p>\n
No announcements or prayers<\/p>\n
Ziggy Stardust took us out.<\/p>\n
Van Gogh didn\u2019t approve of my 10 minute warmup or the fact that I changed 2 exercises during the beatdown thus breaking \u201chis rule\u201d of 4 exercises for SuperMax.<\/p>\n
Frisbee golf was something different for all pax in attendance and I feel it was a hit. At least that\u2019s what I take from what Ziggy Stardust said. \u201c This was top 3 for me on creativity, good job\u201d.<\/p>\n
Van Gogh I dropped the keys in basket 9 when we passed by on the way to Mary.<\/p>\n","protected":false},"excerpt":{"rendered":"
SuperMax Warm up: SSH, Steve Earl, Abe Vagoda, Whirly W\/Clap, Arm Swirly F hold,B hold, Overhead Clap hold, Seal Clap, Standing Hamstring Stretch L over R, R over L for a 10 count, on our 6 for a groin stretch. The Thang: mosey- 1 lap around the large front parking lot. Line up for 4 […]<\/p>\n","protected":false},"author":384,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112],"tags":[],"class_list":["post-15131","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Schneider ","date":"3-6-21","pax":"SuperMax-Van Gogh, Huckleberry, Work Bench, Schneider, Snake Eyes, Chestnut. Alcatraz- Van Gogh, Huckleberry, Work Bench, Schneider, Harden, 60 Minutes, Ziggy Stardust, Bullwinkle, Crash, Subfloor, Swede"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15131","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\/384"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15131"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15131\/revisions"}],"predecessor-version":[{"id":15132,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15131\/revisions\/15132"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15131"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15131"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15131"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}