3 pax showed up on a cold Saturday morning for SuperMax.\u00a0 We went over the format and options were provided – we could run, we could do a murph, we could do a workout (following previous rules of less than 4 exercises) that yhc had planned.\u00a0 Immediate no to a murph was stated.\u00a0 one vote run.\u00a0 one vote workout.\u00a0 yhc broke the tie and went with the workout.<\/p>\n
0600 – Warm o rama – SSH x 15 IC.\u00a0 IW x 15 IC.\u00a0 Whirly x 10 IC.\u00a0 Michael Phelps x 10 IC.\u00a0 Run get a cinderblock and return to the parking lot.<\/p>\n
thang – perform exercise on one side of parking lot.\u00a0 run to opposite side and perform 5 burpees, then run back and repeat.\u00a0 exercises will build…….<\/p>\n
Exercises –<\/p>\n
25 curls<\/p>\n
20 curls<\/p>\n
15 curls<\/p>\n
10 curls<\/p>\n
5 curls<\/p>\n
25 curl press<\/p>\n
20 curls press<\/p>\n
15 curl press<\/p>\n
10 curl press<\/p>\n
5 curl press<\/p>\n
25 squat curl press<\/p>\n
20 squat curl press<\/p>\n
…..you get the point.<\/p>\n
640 – return your block<\/p>\n
Mary – LBC, Low flutter<\/p>\n
time<\/p>\n
announcements – schedule updates for thanksgiving week and weekend reviewed.<\/p>\n
prayer request – none spoken<\/p>\n
yhc took us out.<\/p>\n
NMM<\/p>\n
lots of reps.\u00a0 lots of fatigue.\u00a0 layers of clothing were taken off.\u00a0 But we all stayed together and completed all the reps.<\/p>\n
great push by all.<\/p>\n
VG yhc kept the keys….cause I still had Alcatraz………get ready for that backblast…..<\/p>\n","protected":false},"excerpt":{"rendered":"
3 pax showed up on a cold Saturday morning for SuperMax.\u00a0 We went over the format and options were provided – we could run, we could do a murph, we could do a workout (following previous rules of less than 4 exercises) that yhc had planned.\u00a0 Immediate no to a murph was stated.\u00a0 one vote […]<\/p>\n","protected":false},"author":177,"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-17770","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Huckleberry","date":"11.20.21","pax":"Schneider, Emilio "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17770","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=17770"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17770\/revisions"}],"predecessor-version":[{"id":17771,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/17770\/revisions\/17771"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=17770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=17770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=17770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}