This Q had been on the calendar for some time and Van Gogh confirmed it on Wednesday.\u00a0 YHC kinda mumbled “yeah, I can cover both” when VG floated an offer to find someone to cover SuperMax since he was going to be out of town.\u00a0 There was no turning back.\u00a0 YHC had a plan but getting the ever aging body to cooperate would be the problem.<\/p>\n
6:00 AM comes even earlier on Saturday and there was a brief moment of hope that no one was showing up.\u00a0 But Crash soon joined me and Root Canal made it just in time to join for warmorama.<\/p>\n
We covered the standards and then moved on to the thang –<\/p>\n
4 corners around the front parking lot with deconstructed burpees with one move at each corner.\u00a0 The plan was to cover 5 laps and thus 100 total d – burpees.\u00a0 We either didn’t run far enough in between or we were extremely fast.\u00a0 I prefer to think the latter.\u00a0 This took us to 6:30 and we (or at least I) was getting especially tired of cobra humpers.\u00a0 In a gross violation of SuperMax rules we moseyed over to the covered area to get out of the light mist to perform more than the prescribed 3-4 exercises.<\/p>\n
First we did some boxing drills – jab\/cross and heavy bag.\u00a0 Then we had dealer’s choice Mary to finish off a mighty fine first round with 2 of the 3 pax being double respects.<\/p>\n
Root Canal being the double respect beast and all round good guy that he is chose to spread the wealth and join the IS pax in what was sure to be an uprising against the Q of the day, Zima.<\/p>\n
With one under our belt, Crash and YHC awaited the incoming pax – one of which was a promised FNG he had EHed.<\/p>\n
A full contingent of Alcatraz regulars and a few new faces all trickled in and the fun began at the appointed time.\u00a0 YHC fully cited mission statement, 5 core principles, and made some attempt of a disclaimer for our FNG.<\/p>\n
Warmorama looked incredibly familiar for Crash but it was new to the 7:00 pax.\u00a0 At some point in there, a welcome surprise in the form of Blue Steel joined us from the parking lot.<\/p>\n
Another piece of the workout that reminded Crash of the earlier hour was a trip around the parking lot. However, this time we stopped at each corner for some wrestling drills – single legs (AKA forward lunges), defend the single leg (AKA reverse lunges), stand ups, and Dry Dock Crabs (AKA sit out drill). Offsides in one of his many feats of the day showed some skill.\u00a0 #anotheroldwrestler<\/p>\n
We then moseyed to the back and retrieved blocks of various size and wetness for a DQ favorite – The 700 Club.<\/p>\n
7 exercises with the blocks mosey about 30 yards to other cardboard for 7 different body weight exercises.\u00a0 25 reps per stop, 2 rounds with each exercise before moving on.\u00a0 Thus 14 x 50 reps for 700 total reps.\u00a0 Exercises as follows<\/p>\n
Block side :\u00a0 swings, curls, squats, dead lifts, overhead press, bentover rows and floor to shelf (AKA The Haas, AKA Elf on the shelf, AKA Tater Sacks)<\/p>\n
Body weight side: merkins, lbcs, plank jacks, low dollies, monkey humpers, Freddie Mercs, SSHs<\/p>\n
Believe or not, we still had time on the clock.\u00a0 Back to the parking lot for partner push, partner pull, partner carry and Saratogas.<\/p>\n
We finished up under cover with Mary.<\/p>\n
Double down done!<\/p>\n
NMM<\/p>\n
Great to see Blue Steel even if he was a few minutes late.\u00a0 His only complaint (that YHC heard) all morning was about the tune selection staring off all female – we did move on to Springsteen’s Santa Claus is Coming to Town and the NJ boy was happy<\/p>\n
Speaking of tunes – SeaMan and YHC carried on some song conversation during early rounds – later rounds were mostly grunts<\/p>\n
FNG Doogie (he’s a young doctor who wants to work in ER – yes, Offsides tried to talk him out of it) had apparently been EHed by half of the Dash pax before Crash finally got the HC.\u00a0 He powered thru it all and no merlot was spilled.<\/p>\n
Alcatraz regulars Adobe and Subfloor took all that the Q could throw at them with a smile and hard work<\/p>\n
Offsides (there he is again) crushed the 700 Club – Pat Robertson would be proud.<\/p>\n
Partner push\/pull got a Covid comment – Is that still going on?\u00a0 At least we didn’t do Sumo Drill which YHC strongly considered\u00a0 #soon<\/p>\n
Good range of ages from Flopper to YHC.\u00a0 Also new pax to me were 1st time – Madoff and 2nd time Cruiser who partnered with me on push\/pull etc.<\/p>\n
The playlist\u00a0 (that was played on shuffle instead of this order – sorry Blue Steel)<\/p>\n
Santa Baby – Eartha Kitt<\/p>\n
White Christmas – The Drifters<\/p>\n
All I Want for Christmas is You – Mariah Carey<\/p>\n
Santa Claus is Coming to Town – Bruce Springsteen<\/p>\n
Peace on Earth\/Little Drummer Boy – Bing Crosby and David Bowie<\/p>\n
God Rest Ye Merry Gentlemen\/We Three Kings – Bare Naked Ladies<\/p>\n
Santa Claus is Watching You – Ray Stevens<\/p>\n
You’re a Mean One Mr. Grinch – Thurl Ravenscroft<\/p>\n
Feliz Navidad – Jose Feliciano<\/p>\n
Blue Christmas – Elvis<\/p>\n
I Want a Hippopotamus for Christmas – Gayla Peevey<\/p>\n
Christmas in Dixie – Alabama<\/p>\n
I Saw Mommy Kissing Santa Claus – The Jackson 5<\/p>\n
Christmas Eve Sarajevo \/ Carol of the Bells – Trans Siberian Orchestra<\/p>\n
ANNOUNCEMENTS<\/p>\n
Reach out to other pax you haven’t seen in a while.\u00a0 It’s about more than the first F.<\/p>\n
COT<\/p>\n
YHC took us out<\/p>\n
Always an honor<\/p>\n
DQ<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
This Q had been on the calendar for some time and Van Gogh confirmed it on Wednesday.\u00a0 YHC kinda mumbled “yeah, I can cover both” when VG floated an offer to find someone to cover SuperMax since he was going to be out of town.\u00a0 There was no turning back.\u00a0 YHC had a plan but […]<\/p>\n","protected":false},"author":191,"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-18245","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Drama Queen","date":"12\/11\/2021","pax":"SuperMax - Crash, Root Canal, Drama Queen
\r\n
\r\nAlcatraz- Crash, Offsides, Madoff, SeaMan, Flopper (WB), Adobe, Cruiser, Subfloor, Blue Steel, Doogie (FNG), Drama Queen (WD-QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18245","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=18245"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18245\/revisions"}],"predecessor-version":[{"id":18246,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18245\/revisions\/18246"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}