This morning I decided to take Van Gogh\u2019s advice for supermax and keep it simple!! We grabbed some cinderblocks and got after it. We also had the pleasure of welcoming an FNG, better known as Emilio! I gave the mission and principles, but Zima decided to put me on the spot with the Motto. I could not produce\u2026Zima you are all knowing!! Also, Zima did the Iron pax challenge. He made sure to let us know throughout the workout as he complained about his soreness!! He got it done though. Thanks Zima!
\nwarm a rama<\/p>\n
SSHx20<\/p>\n
ISTx20<\/p>\n
Abe vigota x 6<\/p>\n
Whirly w\/ clap x 10<\/p>\n
mosey to get cinder blocks<\/p>\n
the thang<\/p>\n
4 stations reps of 10 then adding 5 after each round<\/p>\n
station 1<\/p>\n
curls<\/p>\n
overhead press<\/p>\n
skull crushers<\/p>\n
station 2<\/p>\n
squats<\/p>\n
lunges<\/p>\n
block swings<\/p>\n
station 3<\/p>\n
bent over rows<\/p>\n
plyo push up<\/p>\n
around the world<\/p>\n
station 4<\/p>\n
american hammer<\/p>\n
WWII<\/p>\n
bicycles<\/p>\n
Time!<\/p>\n
announcements- Lamb Chop has the Q at Iron Throne!
\nprayers- prayers for those who were suffering.<\/p>\n
thank you for letting me lead!! Always a pleasure.<\/p>\n","protected":false},"excerpt":{"rendered":"
This morning I decided to take Van Gogh\u2019s advice for supermax and keep it simple!! We grabbed some cinderblocks and got after it. We also had the pleasure of welcoming an FNG, better known as Emilio! I gave the mission and principles, but Zima decided to put me on the spot with the Motto. I […]<\/p>\n","protected":false},"author":549,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112],"tags":[102],"class_list":["post-17327","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","tag-f3winstonsalem"],"acf":{"q":"Red Baron","date":"10-2-21","pax":"Crash, Van Gogh, dr.toot, little piggy, Zima"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17327","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\/549"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17327"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17327\/revisions"}],"predecessor-version":[{"id":17329,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17327\/revisions\/17329"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17327"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17327"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17327"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}