{"id":16715,"date":"2021-07-24T23:12:31","date_gmt":"2021-07-25T03:12:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=16715"},"modified":"2021-07-25T15:52:33","modified_gmt":"2021-07-25T19:52:33","slug":"the-gauntlet-vq-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/07\/the-gauntlet-vq-alcatraz\/","title":{"rendered":"The Gauntlet &#8211; VQ @ Alcatraz"},"content":{"rendered":"<p><strong>Warm-o-rama:<\/strong><\/p>\n<ul>\n<li>Mission statement &amp; core principles<\/li>\n<li>Up\/down dog &#8211; 10 OYO<\/li>\n<li>Whirly bird &#8211; 10 OYO<\/li>\n<li>SSH &#8211; 25<\/li>\n<li>Arm swirly things forward &#8211; 1o<\/li>\n<li>Arm swirly things backward &#8211; 10<\/li>\n<li>Seal claps &#8211; 1o<\/li>\n<li>Toy solider &#8211; 10<\/li>\n<li>Storm troopers &#8211; 15<\/li>\n<\/ul>\n<p><strong>Main Event:<\/strong><\/p>\n<ul>\n<li>Mosey to pick up bricks<\/li>\n<li>The Gauntlet\n<ul>\n<li>4 workout stations, 2 on each end of parking lot with a path (gauntlet) in between. Stations included jump squats with a quarter twist, t-merkins, lunges with a twist, and plank with block pull through.<\/li>\n<li>Pax crossing paths in the gauntlet had the privilege of doing burpees with one another<\/li>\n<li>4 rounds, 10\/20\/30\/40 reps with 1\/2\/3\/4 burpees to match<\/li>\n<\/ul>\n<\/li>\n<li>11s\n<ul>\n<li>done on a hill with LBC&#8217;s at the top &amp; cinderblock curls at the bottom<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Mary:<\/strong><\/p>\n<ul>\n<li>Superman &#8211; 10 OYO<\/li>\n<li>American Hammer &#8211; 12 IC<\/li>\n<li>Penguin crunch &#8211; 12 IC<\/li>\n<li>Bicycle crunch &#8211; 12 IC<\/li>\n<\/ul>\n<p><strong>COT:<\/strong><\/p>\n<ul>\n<li>softball game 11am at Hathaway Park<\/li>\n<li>The Jerk asked for prayer for student with brain tumor<\/li>\n<li>Schmed coming up 8\/28-8\/29 at WS Fairgrounds<\/li>\n<\/ul>\n<p><strong>NMM:<\/strong><\/p>\n<ul>\n<li>Everyone worked super hard today. The round with 40 reps was especially challenging, but everyone pushed through<\/li>\n<li>I won&#8217;t name nicknames, but some pax sprinted through the gauntlet to avoid burpees, while others loitered to encourage more burpees. Not sure which was worse, but glad to see people have some fun with it.<\/li>\n<\/ul>\n<p>Thank you everyone for coming out for my VQ!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-o-rama: Mission statement &amp; core principles Up\/down dog &#8211; 10 OYO Whirly bird &#8211; 10 OYO SSH &#8211; 25 Arm swirly things forward &#8211; 1o Arm swirly things backward &#8211; 10 Seal claps &#8211; 1o Toy solider &#8211; 10 Storm troopers &#8211; 15 Main Event: Mosey to pick up bricks The Gauntlet 4 workout stations, [&hellip;]<\/p>\n","protected":false},"author":613,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[129],"class_list":["post-16715","post","type-post","status-publish","format-standard","hentry","category-alcatraz","tag-backblast"],"acf":{"q":"Android","date":"07\/24\/2021","pax":"Android, Bullwinkle, Crash, Dr Toot, Sea Man, Subfloor, The Jerk, Van Gogh, Workbench"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16715","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\/613"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=16715"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16715\/revisions"}],"predecessor-version":[{"id":16725,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/16715\/revisions\/16725"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=16715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=16715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=16715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}