The Q knew that he would have to stay for 2 hours of working out. So, why not make one of the most ridiculous achieving workouts so that the Pax would get there money’s worth, pass the time quickly, and keep moving constantly. Unfortunately, the Pax were not all on the same page with the Q’s idea of fun or a good time.<\/p>\n
The Warm Up<\/strong><\/p>\n Abe Vigoda<\/p>\n Michael Phelps<\/p>\n Slow Whirly<\/p>\n Arm Swirly<\/p>\n Single leg Donkey kicks<\/p>\n lying Windmill<\/p>\n Scorions<\/p>\n The Thang<\/strong><\/p>\n Run a lap around perimeter of the parking lots (approx 1\/2 mile loop) before each exercise<\/p>\n Run- 20 burpees<\/p>\n run-100 dips<\/p>\n run-200 hand release merkins<\/p>\n run-300 squats<\/p>\n run-400 gas pumps<\/p>\n 10 burpees<\/p>\n COT<\/strong><\/p>\n May 8th Bullwinkle VQ Alcatraz<\/p>\n May 15th Q School Alcatraz 7am<\/p>\n Pray for Smith Family<\/p>\n NMM<\/strong><\/p>\n The Pax were not in love with all the running<\/p>\n Van Gogh actually said Omaha to merkins- shock faced<\/p>\n There were lots of reps going on today and the pax were not fans<\/p>\n Probably banned from Alcatraz<\/p>\n VG is blaming Turnover for letting me Q<\/p>\n <\/p>\n VG the keys were left on the ground near my merkins sweat pile. YHC arms hurt to much to lift them up into my pocket.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" The Q knew that he would have to stay for 2 hours of working out. So, why not make one of the most ridiculous achieving workouts so that the Pax would get there money’s worth, pass the time quickly, and keep moving constantly. Unfortunately, the Pax were not all on the same page with the […]<\/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-15659","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"H.O.G","date":"4\/24\/2021","pax":"Sea Man, Hooker, The Deuce, Crash, Bevo, DQ, Sub Floor, Dr. Toot, SGT. Schultlzy, Ziggy Stardust, Bullwinkle, Code Red, Van Gogh, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15659","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=15659"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15659\/revisions"}],"predecessor-version":[{"id":15660,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15659\/revisions\/15660"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}