{"id":16682,"date":"2021-07-21T00:55:47","date_gmt":"2021-07-21T04:55:47","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16682"},"modified":"2021-07-21T00:55:47","modified_gmt":"2021-07-21T04:55:47","slug":"5k-14s-foxholes-alcatraz-super-maxx","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/5k-14s-foxholes-alcatraz-super-maxx\/","title":{"rendered":"5K+, 14s &amp; Foxholes @ Alcatraz &amp; Super Maxx"},"content":{"rendered":"<p><strong>Alcatraz Super Maxx &#8211; 0600<\/strong><\/p>\n<p>Warmaroma:<\/p>\n<ul>\n<li>SSH x 25<\/li>\n<li>Hillbillys x 20<\/li>\n<li>Abe Vigodas x 5<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>5k run starting behind River Oaks and looping around past SW Elementary and West Forsyth. Total mileage ended up being 3.78 due to missing a couple of turns in the neighborhoods (Qs fault). All made it back and were better for it!<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Low Flutter x 14<\/li>\n<li>LBC x 14<\/li>\n<li>Box cutter x 14<\/li>\n<\/ul>\n<p>Schneider ran his fastest mile pace on an extended run and this was following a strong pace the day before at BBBC.<\/p>\n<p>Van Gogh and Fender kept us all pushing forward as they led the pax and frequently circled back to pickup the 6.<\/p>\n<p>Dr. Toot commands respect with his speed and conversation throughout!<\/p>\n<p>Crash is tough as nails and started the double down with a steady pace finishing strong.<\/p>\n<p>Flopper was a trooper even if a bit mad that dad pulled him out of bed to start his birthday weekend.<\/p>\n<p>Prayers for the Perry family this weekend, prayers for Fenders wife&#8217;s grandmother, prayers for Giles.<\/p>\n<p><strong>Alcatraz &#8211; 0700<\/strong><\/p>\n<p>Warmarama:<\/p>\n<ul>\n<li>SSH x 30<\/li>\n<li>Abe Vigodas x 5<\/li>\n<li>Hillbillys x 14<\/li>\n<li>Arm swirly things forward x 14<\/li>\n<li>Arm swirly things back x 14<\/li>\n<li>Overhead claps x 14<\/li>\n<li>T-claps x 14<\/li>\n<li>Moroccan nightclubs x 14<\/li>\n<li>Randys x 14<\/li>\n<\/ul>\n<p>The Thang:<\/p>\n<p>Pax mosey over to back parking lot for Bataan Death Crawl &#8211; pax do a bear crawl around parking lot, last pax does 5 burpees, when done taps next pax and moseys to front and continues bear crawl. This continues until last pax completes burpees.<\/p>\n<p>Pax mosey over for Dora over the hill into grass:<\/p>\n<ul>\n<li>Foxholes (WW2 &amp; Merkin combined) &#8211; 100<\/li>\n<li>LBCs &#8211; 200<\/li>\n<li>Squats &#8211; 300<\/li>\n<li>SSH &#8211; 400<\/li>\n<\/ul>\n<p>Pax mosey over to bricks:<\/p>\n<ul>\n<li>10 curls<\/li>\n<li>10 overhead presses<\/li>\n<li>10 bent over rows<\/li>\n<li>repeat for total of 3 sets<\/li>\n<\/ul>\n<p>Mosey up to disc golf course and around down to parking lot and back to start of AO.<\/p>\n<p>Mary<\/p>\n<ul>\n<li>Low flutters x 14<\/li>\n<li>Mutton crunch x 14 each leg<\/li>\n<li>Penguin crunch x 14<\/li>\n<li>Box cutter x 14<\/li>\n<li>American Hammer x 14<\/li>\n<li>Round robin merkins 5, 2, 1<\/li>\n<li>Plank &amp; hold at 6&#8243;<\/li>\n<\/ul>\n<p>Van Gogh, Crash, Schneider, Dr. Toot &amp; Flopper stayed around for more showing their dedication to getting Saturday started right.<\/p>\n<p>Zima always impresses with his effort and capabilities.<\/p>\n<p>Subfloor was strong and steady like usual, always a pleasure working alongside.<\/p>\n<p>Android was a beast and is ready for upcoming VQ!<\/p>\n<p>Ziggy Stardust never ceases to amaze and earn the respect during COT with his effort<\/p>\n<p>Thanks for the honor men!<\/p>\n<p>Sea-Man<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alcatraz Super Maxx &#8211; 0600 Warmaroma: SSH x 25 Hillbillys x 20 Abe Vigodas x 5 The Thang: 5k run starting behind River Oaks and looping around past SW Elementary and West Forsyth. Total mileage ended up being 3.78 due to missing a couple of turns in the neighborhoods (Qs fault). All made it back [&hellip;]<\/p>\n","protected":false},"author":603,"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-16682","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Sea-Man","date":"7\/17\/2021","pax":"@Fender, @crash, @Van.gogh, @Schneider, @Dr. Toot, @Flopper, @ziggy stardust, @zima, @android, @subfloor "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16682","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\/603"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16682"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16682\/revisions"}],"predecessor-version":[{"id":16685,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16682\/revisions\/16685"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}