YHC was trying to stay within the rules of the Super Max, that the Warden has established. So, remembering that YHC had come across a simple workout put out by David Goggins a few months back that was literally two exercises, the Q knew exactly what to do. The Q also knew that it would push people to an extreme and also make them a little bit more MC.<\/p>\n
The Warm Up<\/strong><\/p>\n Abe Vigoda<\/p>\n Slow Whirly<\/p>\n Lying down windmill<\/p>\n Scoripions<\/p>\n The Thang<\/strong><\/p>\n Run a lap around the perimeter of the whole entire parking lot at ROCC (Approx. 1\/2 mile)<\/p>\n When you get back to start 25 merkins<\/p>\n Repeat for 40 minutes<\/p>\n Mary for 1 minute<\/p>\n low flutter<\/p>\n COT<\/strong><\/p>\n May 15th Q School 7 am at Alcatraz<\/p>\n Pray for Smith Family<\/p>\n Pray for Maxey Family<\/p>\n NMM<\/strong><\/p>\n The Pax ran about 4 miles and 200 Merkins<\/p>\n Pax not happy with all the running<\/p>\n Pax liked the simpleness of the workout<\/p>\n The Pax stayed together for the most part<\/p>\n Amazing how 25 merkins can get hard after 8 rounds<\/p>\n <\/p>\n Van Gogh, I dropped the keys somewhere around the 1\/2 mile loop. Good luck finding them.<\/p>\n","protected":false},"excerpt":{"rendered":" YHC was trying to stay within the rules of the Super Max, that the Warden has established. So, remembering that YHC had come across a simple workout put out by David Goggins a few months back that was literally two exercises, the Q knew exactly what to do. The Q also knew that it would […]<\/p>\n","protected":false},"author":527,"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-15657","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"H.O.G","date":"4\/24\/2021","pax":"Crash, Dr. Toot, Bullwinkle, Van Gogh, Bevo, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15657","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\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15657"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15657\/revisions"}],"predecessor-version":[{"id":15658,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15657\/revisions\/15658"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15657"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15657"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}