{"id":17705,"date":"2021-11-16T10:35:41","date_gmt":"2021-11-16T14:35:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=17705"},"modified":"2021-11-16T10:35:41","modified_gmt":"2021-11-16T14:35:41","slug":"alcatraz-11-13","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/11\/alcatraz-11-13\/","title":{"rendered":"Alcatraz 11\/13"},"content":{"rendered":"

Warmup:\u00a0\u00a0<\/strong><\/p>\n

SSH, Imperial Walker, Abe Vigoda, Michael Phelps, Whirly w\/ Clapp<\/p>\n

Beatdown:\u00a0\u00a0<\/strong>
\nRun Lap around church stop for 10 Pull Ups\/Supine<\/p>\n

Partner up<\/strong>
\nPartner 1 – 10 derkins
\nPartner 2 – dips until done<\/p>\n

Partner 2 – 10 Uerkins
\nPartner 1 – dips until done<\/p>\n

Partner 1 – 20 derkins
\nPartner 2 – dips until done<\/p>\n

Partner 2 – 20 Uerkins
\nPartner 1 – dips until done<\/p>\n

Run Lap around church stop for 10 Pull Ups\/Supine<\/p>\n

No Running Dora<\/strong>
\n10 Burpees for everyone
\n100 Merkin<\/strong>s – Partner 1 does 10 reps while partner 2 holds Low Plank, switch off until done
\n10 Burpees for everyone
\n200 LBC<\/strong> \u2013 Partner 1 does 20 reps while partner 2 holds low leg extension
\n10 Burpees for everyone
\n300 squats<\/strong> \u2013 Partner 1 does 25 reps while partner 2 holds wall sit
\n10 Burpees for everyone<\/p>\n

Run Lap around church stop for 10 Pull Ups\/Supine<\/p>\n

Partner 1\u00a0 Plank Jack – Partner 2 Crab Walk, Switch partners and repeat
\nPartner 1 Plank Jack \u2013 P2 Bear Crawl, Switch Partners and repeat<\/p>\n

Mary<\/strong><\/p>\n

Heels to Heaven<\/p>\n

Penguin Crunch<\/p>\n

American Hammer<\/p>\n

ANNOUNCEMENTS:<\/b><\/p>\n

Convergence at Hanes Park on 11\/27, 7am<\/p>\n

Don’t forget to try a new AO, bring a FNG, or EH an old Pax out for the Paxgiving Challenge.<\/p>\n

PRAYERS:<\/b><\/p>\n

Van Gogh is traveling to a work conference, prayers for safe travels and his family while he is away.<\/p>\n

Ziffel has a Aunt close to the end of her life and he is going to be traveling back to Poland to be with her and family.<\/p>\n

NMM:<\/strong><\/p>\n

Welcome FNG Wrangler, which is Keaggy’s 2.0.\u00a0 It was a tough, chilly workout and I think everyone hated the Q for the hour they where there, but I’m sure they all appreciated the sore upper body Sunday morning.\u00a0 Thanks for everyone that came out and motivated each other\u00a0 to give their best!!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Warmup:\u00a0\u00a0 SSH, Imperial Walker, Abe Vigoda, Michael Phelps, Whirly w\/ Clapp Beatdown:\u00a0\u00a0 Run Lap around church stop for 10 Pull Ups\/Supine Partner up Partner 1 – 10 derkins Partner 2 – dips until done Partner 2 – 10 Uerkins Partner 1 – dips until done Partner 1 – 20 derkins Partner 2 – dips until […]<\/p>\n","protected":false},"author":610,"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-17705","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Workbench","date":"11\/13\/01","pax":"@van.gogh @Drip @Crash @Ziffel -Zibi Wozniak @cruiser @Keaggy @Offsides @Adobe @Workbench @Wrangler(FNG)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17705","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17705"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17705\/revisions"}],"predecessor-version":[{"id":17710,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17705\/revisions\/17710"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}