YHC signed up to Q both SuperMax and Alcatraz – a double down day to be remembered.\u00a0 Then it was decided that Q school would meet during Alcatraz.\u00a0 that meant there was really only one 45 min Saturday workout for Huckleberry to Q.\u00a0 and I was limited to 4 total exercises plus a mode of transportation. So the goal was made – make it a miserable 45 minutes so that the pax got their moneys worth.<\/p>\n
7 total pax showed up and at 600 we started.<\/p>\n
Warm o rama – SSH x 15 IC, Abe V x 10 IC, Whirly x 10 IC, Imperial Walker x 10 IC, Michael Phelps x 1 0IC.<\/p>\n
to make the workout equal for everyone there – a on minute timer was set and the pax were instructed to focus on perfect form and perform as many perfect merkins in one minute as the could.\u00a0 when the timer went off, the pax were instructed that this was “their number” for the rest of the day.<\/p>\n
Thang:\u00a0 you must always face the church.\u00a0 and if you ever need to stop and rest, you perform WWII’s until ready to resume.<\/p>\n
at the top of the parking lot perform 10 BBB’s (Bonnie Blair Burpees……yep).<\/p>\n
at the bottom of the parking lot perform your number of merkins and squats.<\/p>\n
mode of transportation – crawl bear up parking lot.\u00a0 bear crawl down parking lot – making sure to always face the church.\u00a0 rest with WWII’s, but then resume the crawl.\u00a0 if your shoulder is injured, modify to forward and reverse lunges.<\/p>\n
ready….go.<\/p>\n
0645 – time.<\/p>\n
Prayers – Spicoli and life transitions (and all those going through similar situations), Subfloor’s mother in law<\/p>\n
announcements – Q school in 10 minutes (thanks Zima).\u00a0 Memorial day workouts – Blackbeard challenge, Murph<\/p>\n
NMM –<\/p>\n
pax got after it this morning – completing 4-8 laps<\/p>\n
Rust Bucket has the energy of a 4 year on old – he led the way and refused to slow down.<\/p>\n
Subfloor pushed through the pain and had perfect form on the BBB’s<\/p>\n
Crash refused to give up and made the crawl bear look easy<\/p>\n
Zima was in full form today.\u00a0 in the front of the pax and encouraging everyone throughout the morning<\/p>\n
Spicoli – despite missing all the warm up and barely making the one minute of merkins, stayed with Zima and helped to push us all<\/p>\n
Workbench made his number look easy – it wasnt a low number, but he made it look easy<\/p>\n
Bullwinkle did not seem happy about the bear crawling but then proceeded to crush them<\/p>\n
YHC’s shoulders are smoked.\u00a0 My M looked at the workout and asked – when is your heartrate going to get up?\u00a0 there’s no cardio in this.\u00a0 the answer – halfway up the hill crawl bear i was maxing it out.<\/p>\n
It was an exhausting 45 mins but I could have chosen a better group to do it with.\u00a0 thank you all for the push.<\/p>\n
until next time – Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC signed up to Q both SuperMax and Alcatraz – a double down day to be remembered.\u00a0 Then it was decided that Q school would meet during Alcatraz.\u00a0 that meant there was really only one 45 min Saturday workout for Huckleberry to Q.\u00a0 and I was limited to 4 total exercises plus a mode of […]<\/p>\n","protected":false},"author":177,"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-15910","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Huckleberry","date":"5.15.21","pax":"Subfloor, Crash, Rust Bucket, Zima, Workbench, Bullwinkle, Spicoli"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15910","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15910"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15910\/revisions"}],"predecessor-version":[{"id":15911,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15910\/revisions\/15911"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}