{"id":16261,"date":"2021-06-12T20:48:34","date_gmt":"2021-06-13T00:48:34","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16261"},"modified":"2021-06-12T20:48:34","modified_gmt":"2021-06-13T00:48:34","slug":"supertraz-6-12-21","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/06\/supertraz-6-12-21\/","title":{"rendered":"SuperTraz 6\/12\/21"},"content":{"rendered":"<p><strong>Warmarama<\/strong> (same warmarama for both workouts, as incessantly noted by BamBam, YHC\u2019s 2.0):<\/p>\n<p>SSHs, Abe Vigoda (unbalanced), Whirlies, Cherry Pies, Down\/Upward Dog + Calf Stretches, Dive Bombers, Quad Stretch<\/p>\n<p><strong><em>SuperMax<\/em> Thang:<\/strong><\/p>\n<p>Six cones spaced out somewhat evenly along the perimeter of the ROCC\u2019s parking lot.\u00a0 At each cone complete:<\/p>\n<ul>\n<li>Dive Bombers x 10<\/li>\n<li>Dans x 10<\/li>\n<li>Flight Attendants x 10<\/li>\n<\/ul>\n<p>Repeato until time is called.<\/p>\n<p><strong><em>Alcatraz <\/em>Thang:<\/strong><\/p>\n<p>Mosey to the block pile; retrieve a block and return to circle to find a two-side Weinke.\u00a0 Twenty seconds on, ten seconds off; most exercises include blocks:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"281\">Side A<\/td>\n<td width=\"281\">Side B<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Blockees<\/td>\n<td width=\"281\">Cobra Crunch<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Ski Abs<\/td>\n<td width=\"281\">Shoulder Tap Plank Jacks<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Low Dolly<\/td>\n<td width=\"281\">Freddie Mercs<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Alternating Lunges<\/td>\n<td width=\"281\">Alabama Prom Dates<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Curls<\/td>\n<td width=\"281\">WW2s<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Bent-over rows<\/td>\n<td width=\"281\">One-legged glut raise<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Side-to-Side Merkins<\/td>\n<td width=\"281\">Groiners<\/td>\n<\/tr>\n<tr>\n<td width=\"281\">Bonnie Blairs<\/td>\n<td width=\"281\">Blerkees (Burpee on block + Peter Parker + OH press)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>After each round, run a half parking lot loop.\u00a0 Continue until time is called.<\/p>\n<p>Announcements:<\/p>\n<ul>\n<li>Convergence on July 3<sup>rd<\/sup> at Hanes Park. <strong>No F3 activities at the ROCC that weekend.<\/strong><\/li>\n<li>Blood drive on July 3<sup>rd<\/sup>.<\/li>\n<li>A couple of VQs this coming week: Workbench has his VQ at Mayhem on Wednesday, and Sea-Man has his VQ at The Distillery on Thursday.\u00a0 Subfloor has his VQ at some point in the near future.<\/li>\n<li>The Shmed is the last weekend of August. The 5,000 rep challenge will return, and there will be workouts at 6 pm, 2 am, 7:30 am (FunRun and official 5K race), and 3 pm.\u00a0 Following the completion of The Shmed, Shmedfest returns!\u00a0 All activities at the fairgrounds.<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>For Giles, his M, and their family after Giles\u2019s M\u2019s test results.<\/li>\n<li>For peace in Bullwinkle\u2019s house as his sister has joined them.<\/li>\n<li>For Wayne Meredith\u2019s stem cell transplant for leukemia.<\/li>\n<li>For Undertow and his family as they grieve his father\u2019s passing.<\/li>\n<li>For Huck and his M\u2019s friend Lindsey diagnosed with cancer. Lindsey and her husband have three young children.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<p>Random Q Thoughts after 105 minutes of oxygen deprivation:<\/p>\n<ul>\n<li>YHC underestimated the physical attrition that dive bombers and Lt. Dans, coupled with the humidity, would have on our SuperMax rep count. We almost completed the second lap, resulting in ~120 reps of each exercise.<\/li>\n<li>The Alcatraz crew modified that Tabata time to 30 seconds on, 10 seconds off. YHC\u2019s phone became sweat- logged (seriously), so Bullwinkle subbed in his unit.\u00a0 We got through 4 rounds of side A and 3 rounds of side B.<\/li>\n<li>Bullwinkle is accelerating physically and relationally. He is increasingly taking a leadership role, and his running pace has increased by 2 minutes per mile in just a short time.\u00a0 Tclaps!<\/li>\n<li>Some people have guns tucked away in every nook and cranny; SourMash has bourbon, including in his truck!<\/li>\n<li>Fender did Fender things during SuperMax. He led us the whole way, even after the Q required the lap leader to pick up the six wherever they were at the end of each lap.<\/li>\n<li>Good to see Tweety Bird, Rust Bucket (driving something that was anti-rust today), Subfloor, Sea-Man, and The Jerk. YHC is impressed at the committed contingent that the ROCC has with these guys.<\/li>\n<li>Schultz flew by YHC on one of our intra-Tabata runs. Good to see him returning to form.<\/li>\n<li>The Alcatraz workout was clearly not enough for The Pharaoh, Rust Bucket, and Crash (and others?) as they jogged with their blocks overhead when returning them to the block depot.<\/li>\n<li>Huck passed up the beach for a double-down. YHC sent waves of sweat in his direction as compensation.<\/li>\n<li>BamBam, YHC\u2019s 2.0, was phenomenal. He has really grown up in the past year which is both encouraging and bittersweet.\u00a0 He held his own throughout the double-down and, per VG\u2019s instructions, a donut was purchased for him on the trip home.<\/li>\n<li>It was a miserable morning, humidity-wise, but made enjoyable by the men around me. Thank you for your push and doing stupid stuff together.\u00a0 VG, thanks for getting me out on a Saturday. \u00a0The keys are in one of the sewer drains, having floated away with the profusion of sweat.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warmarama (same warmarama for both workouts, as incessantly noted by BamBam, YHC\u2019s 2.0): SSHs, Abe Vigoda (unbalanced), Whirlies, Cherry Pies, Down\/Upward Dog + Calf Stretches, Dive Bombers, Quad Stretch SuperMax Thang: Six cones spaced out somewhat evenly along the perimeter of the ROCC\u2019s parking lot.\u00a0 At each cone complete: Dive Bombers x 10 Dans x [&hellip;]<\/p>\n","protected":false},"author":472,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112],"tags":[],"class_list":["post-16261","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Greenspan","date":"6\/12\/2021","pax":"SuperMax Pax:  Crash, Bullwinkle, BamBam, Van Gogh, Huckleberry, Dr. Toot Canal, Fender, Greenspan<br \/>\r\n<br \/>\r\nAlcatraz Pax:  Crash, Tweety Bird, Sour Mash, Bullwinkle, Subfloor, BamBam, Van Gogh, Huckleberry, Dr. Toot Canal, The Jerk, Rust Bucket, Sgt. Schultz, Sea-Man, Greenspan<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16261","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16261"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16261\/revisions"}],"predecessor-version":[{"id":16262,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16261\/revisions\/16262"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}