Another day with Bullwinkle taking Q Supermaxx. As you expected, farmer carry day and a surprise workout for the Pax.<\/p>\r\n
<\/p>\r\n
Warmup started a little different since Van Gogh and YHC were the only ones to be there\u00a0 time. And since the preblast warned everyone to come ready to start working out. YHC did the mission statement, but since it was only VG and I did not do the 5 core principles.\u00a0<\/p>\r\n
Code Red, showed up a few minutes after 6, followed by Ziffel then Emilio.\u00a0<\/p>\r\n
We did a short run to the back to get two cinder block plus two bricks, then walk back to where we started.\u00a0\u00a0<\/p>\r\n
We took the two bricks and tied them to a string attached to a 2″ pipe. YHC showed the guys that will be rolling up the pipe with the 2 bricks attached weighing about 10lbs.\u00a0<\/p>\r\n
There was three stations each with a 10 rep.\u00a0 We start off with burpees then farmed carried to station second station<\/p>\r\n
2nd station,\u00a0 forearm crank (anyone have a name for this workout?). We all found out quickly that doing a 10 count was going to be extremely difficult to complete all the reps. YHC dropped it down to 6. # count with arms straight in front of you and 3 with arms above head.<\/p>\r\n
We farmed carried over to our last station to two cinder block chest press for 10 count.<\/p>\r\n
After complete each round those done had to do burpees while waiting on the 6th.\u00a0<\/p>\r\n
on our way back we beared crawled back.\u00a0 When we got to the forearm crank our arms were almost dead. So YHC dropped the count down to 4, two forearm crank in front of your chest and two over head.\u00a0<\/p>\r\n
Beared crawled to the first station.\u00a0 We did this 4 more times.\u00a0<\/p>\r\n
<\/p>\r\n
burpee count 50<\/p>\r\n
forearm crank 22<\/p>\r\n
Chest press 40<\/p>\r\n
<\/p>\r\n
CoT<\/p>\r\n
\u00a0announcement: Workday to follow<\/p>\r\n
<\/p>\r\n
Prayer:<\/p>\r\n
Ziffel one year passing of his grandfather. He was not able to attend the funeral because of covid.<\/p>\r\n
Emilio problems with mom and her radical beliefs<\/p>\r\n
Van Gogh as he and 13 other Pax leave this thursday for a bourbon relay race<\/p>\r\n
<\/p>\r\n
YHC closed in prayer<\/p>\r\n","protected":false},"excerpt":{"rendered":"
Another day with Bullwinkle taking Q Supermaxx. As you expected, farmer carry day and a surprise workout for the Pax. Warmup started a little different since Van Gogh and YHC were the only ones to be there\u00a0 time. And since the preblast warned everyone to come ready to start working out. YHC did the […]<\/p>\n","protected":false},"author":551,"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-17384","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Bullwinkle ","date":"10\/09\/2021","pax":"Van Gogh, Code Red, Emilio, Ziffel, Bullwinkle"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17384","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\/551"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17384"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17384\/revisions"}],"predecessor-version":[{"id":17387,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17384\/revisions\/17387"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}