{"id":17648,"date":"2021-11-07T14:57:54","date_gmt":"2021-11-07T18:57:54","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17648"},"modified":"2021-11-07T14:57:54","modified_gmt":"2021-11-07T18:57:54","slug":"breaking-in-those-new-pull-up-bars-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/breaking-in-those-new-pull-up-bars-alcatraz\/","title":{"rendered":"Breaking in those new pull up bars @ Alcatraz"},"content":{"rendered":"<p>It was a nice brisk 33 degrees where 4 brave souls posted for <strong>Super Max. <\/strong>The other Pax may have started off a bit warmer if they would have joined Bullwinkle and myself for the nice EC run we did&#8230;just sayin<\/p>\n<p><strong>Warmarama<\/strong>: SSH, Broga, Whirley (with the clap)<\/p>\n<p>Mosied over to the pull up bars for<\/p>\n<p><strong>Exercise #1<\/strong>:<\/p>\n<ul>\n<li>Choose your own rep between 1-5 pull ups.\u00a0 After completing your personal rep of pull ups, Pax would let go\/recover and then complete the same number of reps of either:\n<ul>\n<li>hand switches on the pull up bar (over, over, under, under = 1 rep) while hanging on bar or;<\/li>\n<li>leg ups-pulling knees up to the chest while hanging from bar<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>between exercise #1 and 2, there was a slight change in mode of transportation that Van Gogh considered a separate exercise, but that&#8217;s questionable. Regardless, Pax grabbed 2 cinder blocks, one in each hand, and carried them up and down a small hill with plenty of foliage as an added obstacle for a nice farmer carry. Drop the blocks, mosied over to Exercise #2 in the parking lot.<\/p>\n<p><strong>Exercise #2:<\/strong><\/p>\n<p>Your classic H.R.T.T.M.T&#8217;s, or at least that&#8217;s what everyone calls them&#8230;right? Hand Release Toe Tap Mike Tyson&#8217;s.\u00a0 15 total reps then onto exercise #3 underneath the overhand in the parking lot\/back entrance.<\/p>\n<p><strong>Exercise #3<\/strong>: 15 amazing burpees, everyone&#8217;s favorite<\/p>\n<p>Once finished with Exercise #3, mosied back over to pull up bars to start the fun all over again! I would estimate that we completed 6-7 rounds.<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>No major announcements except for Thanksgiving Convergence on 11\/27. Burn off your Thanksgiving meal, bring some canned goods to give back to the community.<\/p>\n<hr \/>\n<p><strong>Alcatraz Workout #2<\/strong><\/p>\n<p>Surprisingly, it was still cold despite waiting the 45 minutes of SuperMax. And yet, some awesome Pax decided to show up!<\/p>\n<p>Shout out to Van Gogh and Bullwinkle for pulling off the double down<\/p>\n<p><strong>Warmarama:<\/strong> SSH, Hip flexor stretch, arm swirly things, Abe Vagoda, Copper Head squats, Imperial Storm Troopers<\/p>\n<p>Pax mosied over to grab themselves a cinder block that they would soon become very close with.<\/p>\n<p>The Thang consisted of 3 stations and one &#8220;detour&#8221; while mosying around the entire parking lot of ROCC..we got some distance in<\/p>\n<p><strong>Station 1:<\/strong> Strength station, all exercises with cinder block<\/p>\n<ul>\n<li>15 reps Thrusters<\/li>\n<li>15 reps bent over row<\/li>\n<li>15 reps curls for the girls (wives)<\/li>\n<li>(WWII&#8217;s for 6)<\/li>\n<\/ul>\n<p><strong>Station 2:<\/strong> Core (on opposite side of parking lot)<\/p>\n<ul>\n<li>15 American Hammers<\/li>\n<li>15 Mountain Climbers<\/li>\n<li>15 Heels to Heaven<\/li>\n<li>(WWII&#8217;s for 6)<\/li>\n<\/ul>\n<p><strong>Station 3:<\/strong> Pull up bars<\/p>\n<ul>\n<li>10 burp-ups (these sucked and I immediately regretted my decision to pick 10 reps&#8230;)<\/li>\n<li>(WWII&#8217;s for 6)<\/li>\n<\/ul>\n<p><strong>Detour:<\/strong> Bear crawl up hill and crab walk down<\/p>\n<p>Bullwinkle decided to turn this into Nascar, running Pax over, cheap shots, you name it to win<\/p>\n<p>Back to station #1 and repeato!<\/p>\n<p>This got real old real quick (at least it did for me), I would guess we finished about 5 total circuits<\/p>\n<p><strong>COT:<\/strong><\/p>\n<p>Announcements: Palin announced that no one noticed or mentioned his new haircut. VG reminded everyone of Thanksgiving convergence again on 11\/27 (see above), encouraged to bring out some FNGs or Pax that haven&#8217;t posted in awhile.<\/p>\n<p>Prayers: quick recovery for OTC, recovery of all of Bullwinkle&#8217;s ailments and soreness, a call to be more intentional with our loved ones and wives<\/p>\n<p>A great morning, thanks to all who came out and allowing me to lead!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a nice brisk 33 degrees where 4 brave souls posted for Super Max. The other Pax may have started off a bit warmer if they would have joined Bullwinkle and myself for the nice EC run we did&#8230;just sayin Warmarama: SSH, Broga, Whirley (with the clap) Mosied over to the pull up bars [&hellip;]<\/p>\n","protected":false},"author":565,"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-17648","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Honey Badger","date":"11\/6\/21","pax":"SuperMax: Bullwinkle, Van Gogh, Honey Badger, Ziffle<br \/>\r\n<br \/>\r\nAlcatraz: Bullwinkle, Van Gogh, Honey Badger, Subfloor, Palin, Cruiser, The Jerk"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17648","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\/565"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17648"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17648\/revisions"}],"predecessor-version":[{"id":17649,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17648\/revisions\/17649"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}