YHC actually left a little earlier than usual, planning to set a couple of things up while Root Canal was warming up the PAX at Super Maxx. While cruising along I-40 there were suddenly signs announcing that it was closed, so I had to figure out a detour as fast as possible. Unfortunately, it had me arriving five minutes late and I could see that VG had taken over duties and was taking the PAX toward the parking lot area where I had planned to start things off. Anyway, better late than never, and at least YHC did have a valid excuse for a near Q-fail.<\/p>\n
THE THANG<\/p>\n
For transportation to the first station we alternated between bear crawls halfway across, then 5 merkins; lunges to the next, then\u00a0 5 squats. Once we reached the other side did a slow mosey to the cinder blocks. This was to be a test run of a new Tabata app with a programmable voice app that could announce the actual ‘F3 name’ of any exercise. Aim was a ‘full body workout’ alternating with stationary cardio. YHC was in the mood for a classic rock soundtrack.<\/p>\n
TABATA SEQUENCE<\/p>\n
40 seconds exercise \/ 10 seconds rest<\/p>\n
First Round: Overhead Press \/ Forward Lunges \/ Bent Over Rows \/ Skull Crushers \/ American Hammers \/ Side Straddle Hop<\/p>\n
Second Round: Chest Press \/ Reverse Lunges \/ Upright Rows \/ Curls \/ High Knees \/ Heels to Heaven \/<\/p>\n
Third Round: Burpees \/ Copperhead Squats \/ Merkins \/ Overhead Claps \/ Freddie Mercuries \/ Mountain Climbers<\/p>\n
Fourth Round: Carolina Dry Docks \/ Squats \/ Diamond Merkins \/ Jack Reachers \/ Alabama Prom Dates \/ Monkey Humpers<\/p>\n
(the tabata voice was strangely silent for a while after the last two, then rebooted)<\/p>\n
Repeat First Round<\/p>\n
After half an hour realized it was time to finish up and move on to a modified ‘Mary’ at the benches in front of the church.<\/p>\n
We alternated between dips, erkins and derkins and a variety of ab exercises in cadence. With little time remaining we finished up in the parking lot for a short series of upright body destroyers.<\/p>\n
PRAYERS AND ANNOUNCEMENTS<\/p>\n
Be on the lookout for an “AO Challenge” which Wobegon has put together.<\/p>\n
Talk of a possible Christmas Party this year.<\/p>\n
Coffeeteria upcoming at Alcatraz at future workouts.<\/p>\n
Praise and prayers for wives of Jazzie and Giles as they begin to recover from treatments.<\/p>\n
Strong work by all, pleasure to lead!<\/p>\n
Keys somewhere in the parking lot VG.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
YHC actually left a little earlier than usual, planning to set a couple of things up while Root Canal was warming up the PAX at Super Maxx. While cruising along I-40 there were suddenly signs announcing that it was closed, so I had to figure out a detour as fast as possible. Unfortunately, it had […]<\/p>\n","protected":false},"author":485,"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-17527","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Ziggy","date":"10\/23\/2001","pax":"Van Gogh, Crash, Root Canal, Subfloor, Adobe, Ziffle, DJF "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17527","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17527"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17527\/revisions"}],"predecessor-version":[{"id":17612,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17527\/revisions\/17612"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}