{"id":15288,"date":"2021-03-19T13:38:32","date_gmt":"2021-03-19T17:38:32","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15288"},"modified":"2021-03-19T13:38:32","modified_gmt":"2021-03-19T17:38:32","slug":"alcatraz-pre-blast","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/03\/alcatraz-pre-blast\/","title":{"rendered":"Alcatraz Pre-Blast"},"content":{"rendered":"<p><b>WARMUP.\u00a0\u00a0<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">YTD<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><b>BEATDOWN.<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Disclaimer:<\/span><\/span> <i><span style=\"font-weight: 400\">SPEED IS NOT YOUR FRIEND!<\/span><\/i><span style=\"font-weight: 400\">\u00a0 Let me repeat, <\/span><i><span style=\"font-weight: 400\">SPEED IS NOT YOUR FRIEND.<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Setup:<\/span><\/span><span style=\"font-weight: 400\"> 4 Cell Blocks plus a bonus Solitary Confinement area.\u00a0 1 exercise at each Cell Block.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Cell Block A: <\/span><b>Iron Mikes<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block B: <\/span><b>Curl Press Crushers<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block C: <\/span><b>Cherry Pie Death Crunches<\/b><\/p>\n<p><span style=\"font-weight: 400\">Cell Block D: <\/span><b>Mike Tysons<\/b><\/p>\n<p><span style=\"font-weight: 400\">Solitary Confinement Area: <\/span><b>Hand Release Overhead Clap Burpees<\/b><span style=\"font-weight: 400\"> x 5<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline\"><span style=\"font-weight: 400\">Instructions:<\/span><\/span><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Each round (running around the \u201cyard\u201d) consists of a stop at all 4 Cell Blocks.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The number of reps at each Cell Block correlates to the round number (i.e. Round 1 = 1 rep, Round 2 = 2 reps, and so on).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Example: In Round 6, you will do 6 reps at Iron Mikes at Cell Block A, 6 reps of Curl Press Crushers at Cell Block B, 6 reps of Cherry Pie Death Crunches at Cell Block C, and then 6 reps of Mike Tysons at Cell Block D.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">After finishing a round, immediately begin the next round.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When you hit failure on an exercise or lose the ability to perform it with PROPER form (sadly the actual Warden will not be in attendance to \u201chelpfully\u201d identify bad form so #YouDoYou), immediately stop and proceed to the designated SOLITARY CONFINEMENT AREA.\u00a0 Once there, do 5 Hand Release Overhead Clap Burpees and return to the Cell Block that you left and finish out the set.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Move on to the next Cell Block.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><i><span style=\"font-weight: 400\">Hint #1:<\/span><\/i><span style=\"font-weight: 400\"> Going fast with crappy form will only get your rep count higher and lead to quicker failure and more Burpees.\u00a0 You might as well go at an exercise-appropriate pace and focus on the correct form.\u00a0 #WardensInstructions<\/span><\/p>\n<p><i><span style=\"font-weight: 400\">Hint #2:<\/span><\/i><span style=\"font-weight: 400\"> The first few rounds will be quite easy with minimal trips to Solitary.\u00a0 During the later rounds, trips may occur so frequently that they may happen multiple times within the same Cell Block.\u00a0 Boy Scout Motto: Be Prepared.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>MARY.<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WARMUP.\u00a0\u00a0 &nbsp; YTD &nbsp; BEATDOWN. &nbsp; Disclaimer: SPEED IS NOT YOUR FRIEND!\u00a0 Let me repeat, SPEED IS NOT YOUR FRIEND. &nbsp; Setup: 4 Cell Blocks plus a bonus Solitary Confinement area.\u00a0 1 exercise at each Cell Block. &nbsp; Cell Block A: Iron Mikes Cell Block B: Curl Press Crushers Cell Block C: Cherry Pie Death [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112,104],"tags":[],"class_list":["post-15288","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-pre-blast"],"acf":{"q":"Zima","date":"First Day of Spring 2021","pax":"You"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15288","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\/200"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15288"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15288\/revisions"}],"predecessor-version":[{"id":15294,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15288\/revisions\/15294"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}