{"id":15562,"date":"2021-04-18T10:55:38","date_gmt":"2021-04-18T14:55:38","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15562"},"modified":"2021-04-18T10:55:38","modified_gmt":"2021-04-18T14:55:38","slug":"get-busy-livin","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/04\/get-busy-livin\/","title":{"rendered":"Get Busy Livin&#8217;"},"content":{"rendered":"<p>After five of us defeated Dr. Kevorkian on the #SuperMax undercard on Saturday, 5 more us showed up to the main event to help all ten of us get busy livin&#8217; by celebrating life in prison aka #Alcatraz.\u00a0 Somehow @VanGogh counted 13 total unique pax at River Oaks this morning, but every time YHC counts he can only come up with 11.\u00a0 Maybe @VanGogh had some of his invisible friends there, too.\u00a0 All 11 (or 13) pax were appropriately disclaimed and informed that if they were there to run, they were going to be sorely disappointed and\/or they should have showed up to #SuperMax.\u00a0 It went something like this (apologies for any inaccuracies as YHC was definitely making this one as he went along with only a rough sketch of what we were going to do):<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<ul>\n<li>SSH x20 IC<\/li>\n<li>John Travolta Right x10 IC (this was an on the fly Omaha because the Bee Gees, as requested by @VanGogh, came on at this point)<\/li>\n<li>John Travolta Left x10 IC<\/li>\n<li>Hillbillies x15 IC<\/li>\n<li>Little Baby Arm Circles x12 IC, hold it<\/li>\n<li>Reverse Little Baby Arm Circles x12 IC, hold it<\/li>\n<li>Overhead Clap x12 IC, hold it<\/li>\n<li>Seal Clap x12 IC, hold it (#crowdpleaser)<\/li>\n<li>Moroccan Night Clubs x12 IC<\/li>\n<li>Toy Soldiers x12 IC<\/li>\n<li>Running with Scissors x12 IC<\/li>\n<\/ul>\n<p>Slow mosey to grassy knoll.<\/p>\n<p><strong>The Thang, Part 1:\u00a0 Jack Webb<\/strong><\/p>\n<ul>\n<li>1 Merkin\/4 Jack Reachers<\/li>\n<li>2 Merkins\/8 Jack Reachers<\/li>\n<li>3 Merkins\/12 Jack Reachers<\/li>\n<li>4 Merkins\/16 Jack Reachers<\/li>\n<li>5 Merkins\/20 Jack Reachers<\/li>\n<li>6 Merkins\/24 Jack Reachers<\/li>\n<li>7 Merkins\/28 Jack Reachers<\/li>\n<li>8 Merkins\/32 Jack Reachers<\/li>\n<li>9 Merkins\/36 Jack Reachers<\/li>\n<li>10 Merkins\/40 Jack Reachers<\/li>\n<\/ul>\n<p><strong>The Thang, Part 2:\u00a0 Turkish Prison<\/strong><\/p>\n<ul>\n<li>1 Turkish Getup\/10 Prisoner Getups OYO<\/li>\n<li>2 Turkish Getups\/9 Prisoner Getups OYO<\/li>\n<li>3 Turkish Getups\/8 Prisoner Getups OYO<\/li>\n<li>4 Turkish Getups\/7 Prisoner Getups OYO<\/li>\n<li>5 Turkish Getups\/6 Prisoner Getups OYO<\/li>\n<li>6 Turkish Getups\/5 Prisoner Getups OYO<\/li>\n<li>7 Turkish Getups\/4 Prisoner Getups OYO<\/li>\n<li>8 Turkish Getups\/3 Prisoner Getups OYO<\/li>\n<li>9 Turkish Getups\/2 Prisoner Getups OYO<\/li>\n<li>10 Turkish Getups\/1 Prisoner Getup OYO<\/li>\n<\/ul>\n<p>Mosey to rock pile.<\/p>\n<p><strong>The Thang, Part 3:\u00a0 Rock On<\/strong><\/p>\n<ul>\n<li>Curls x10 IC<\/li>\n<li>Overhead Press x10 IC<\/li>\n<li>Bent Over Rows x10 IC<\/li>\n<li>Chest Press x10 IC<\/li>\n<li>Skull Crushers x10 IC<\/li>\n<li>Curls x5 IC<\/li>\n<li>Overhead Press x5 IC<\/li>\n<li>Bent Over Rows x5 IC<\/li>\n<li>Chest Press x5 IC<\/li>\n<li>Skull Crushers x5 IC<\/li>\n<\/ul>\n<p>Mosey to cinderblock cage behind the church.<\/p>\n<p><strong>The Thang, Part 4:\u00a0 Cell Block<\/strong><\/p>\n<ul>\n<li>Swings x10 OYO<\/li>\n<li>Deadlift x10 OYO<\/li>\n<li>Upright Rows x10 OYO<\/li>\n<li>Chest Press x10 OYO<\/li>\n<li>Mosey over to curbs<\/li>\n<li>Fast Feet x30 seconds<\/li>\n<li>Irkins x10 OYO<\/li>\n<li>Fast Feet x30 seconds<\/li>\n<li>Stagger Left Merkins x10 OYO<\/li>\n<li>Fast Feet x30 seconds<\/li>\n<li>Stagger Right Merkins x10 OYO<\/li>\n<li>Fast Feet x30 seconds<\/li>\n<li>Derkins x10 OYO<\/li>\n<li>Fast Feet x30 seconds<\/li>\n<li>Louganis x10 OYO<\/li>\n<li>Teabag Squats x10 OYO<\/li>\n<li>Teapot Right x10 OYO<\/li>\n<li>Teapot Left x10 OYO<\/li>\n<\/ul>\n<p>Mosey back to launch.<\/p>\n<p><strong>6 Minutes of Mary<\/strong><\/p>\n<ul>\n<li>LBC x17 IC<\/li>\n<li>Low Dolly x17 IC<\/li>\n<li>Penguin Crunch 17 IC<\/li>\n<li>Low Flutter x17 IC<\/li>\n<li>Mutton Crunch Right x9 IC<\/li>\n<li>Mutton Crunch Left x9 IC<\/li>\n<li>Box Cutter x17 IC<\/li>\n<li>Hold Plank, 1 minute<\/li>\n<\/ul>\n<p><strong>COT\/BOM:\u00a0<\/strong> YHC took us out.<\/p>\n<p><strong>FIN<\/strong><\/p>\n<p><strong>NMM<\/strong><\/p>\n<p>Now, everyone that posted to #Alcatraz can honestly that they have been in a #TurkishPrison.\u00a0 #Cobains for the rough terrain; it looked fluffy from a distance but was decidedly not fluffy.<\/p>\n<p>Great to meet @Sea-Man, @Subfloor, @CodeRed&#8230;strong work and great to have new blood amidst our group.<\/p>\n<p>@RustBucket might need a renaming given the whip he pulled up in on Saturday.\u00a0 And he also exhibited an aerodynamic new hairdo and a willingness\/silliness to never put his rock or cinderblock down during that rock and block work.<\/p>\n<p>After the death oriented playlist, this playlist was all about life and livin:<\/p>\n<p><iframe loading=\"lazy\" title=\"Spotify Embed: Live at Alcatraz\" width=\"300\" height=\"380\" allowtransparency=\"true\" frameborder=\"0\" allow=\"encrypted-media\" src=\"https:\/\/open.spotify.com\/embed\/playlist\/6AeaOb8mUPxPwtQVBo8Zy8?si=3c6c4ffe76224ebc\"><\/iframe><\/p>\n<ul>\n<li>Live Forever &#8211; Oasis<\/li>\n<li>Alive And Kicking &#8211; Simple Minds<\/li>\n<li>Viva La Vida &#8211; Coldplay<\/li>\n<li>Living the Dream &#8211; Sturgill Simpson<\/li>\n<li>Stayin Alive &#8211; Bee Gees<\/li>\n<li>Livin&#8217; Thing &#8211; Electric Light Orchestra<\/li>\n<li>Livin&#8217; On A Prayer &#8211; Bon Jovi<\/li>\n<li>Life And How To Live It &#8211; R.E.M.<\/li>\n<li>Alive &#8211; Pearl Jam<\/li>\n<li>Life&#8217;s Been Good &#8211; Joe Walsh<\/li>\n<li>Semi-Charmed Life &#8211; Third Eye Blind<\/li>\n<li>Life In The Fast Lane &#8211; Eagles<\/li>\n<li>Once In A Lifetime &#8211; Talking Heads<\/li>\n<li>No Life Singed Her &#8211; Pavement<\/li>\n<li>Life Is A Highway &#8211; Tom Cochrane<\/li>\n<li>Livin&#8217; On The Edge &#8211; Aerosmith<\/li>\n<li>Living For The City &#8211; Stevie Wonder<\/li>\n<\/ul>\n<p>Thanks for having me out west&#8230;.keep it going and keep EHing.<\/p>\n<p>Your friend,<\/p>\n<p>Starfish<\/p>\n","protected":false},"excerpt":{"rendered":"<p>After five of us defeated Dr. Kevorkian on the #SuperMax undercard on Saturday, 5 more us showed up to the main event to help all ten of us get busy livin&#8217; by celebrating life in prison aka #Alcatraz.\u00a0 Somehow @VanGogh counted 13 total unique pax at River Oaks this morning, but every time YHC counts [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":15564,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-15562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alcatraz"],"acf":{"q":"Starfish","date":"4\/17\/2021","pax":"Zima, TweetyBird, Sea-Man, Subfloor, Crash, CodeRed, RustBucket (WD), VanGogh, H.O.G (WB), Starfish (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15562","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\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15562"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15562\/revisions"}],"predecessor-version":[{"id":15565,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15562\/revisions\/15565"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media\/15564"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}