{"id":18479,"date":"2022-01-16T11:41:17","date_gmt":"2022-01-16T15:41:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=18479"},"modified":"2022-01-16T13:07:07","modified_gmt":"2022-01-16T17:07:07","slug":"3-circuits-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/01\/3-circuits-at-alcatraz\/","title":{"rendered":"3 Circuits at Alcatraz"},"content":{"rendered":"

YHC and 3 other Pax started there morning off early and got in a Murph (maybe a 1\/2 Murph) to warm up for Alcatraz.\u00a0 We waited till the last second for Van Gogh (the Murph Leader) to show up, but apparently he was out late at some Bourbon tasting party.\u00a0 Luckily we where able to pull it together and figure out how far to run and how many reps to do.<\/p>\n

Warmup:\u00a0<\/strong> SSH, Imp Walker, Whirly w\/ Clap, Michael Phelps, Arm Swirly Forward and Reverse, Abe Vigoda, Reverse lunge w\/ hip flexor release, Butt Kicks down and back , High Knees down and back
\nRun and get Blocks<\/p>\n

The Thang:\u00a0<\/strong><\/p>\n

Circuit 1 repeat 3 times<\/p>\n

    \n
  1. Block Swings 25 Reps<\/li>\n
  2. Squat w\/ Block – pause 2 sec at bottom of Squat \u2013 15<\/li>\n
  3. Burpee w\/ Jump over block \u2013 10<\/li>\n
  4. Run to pull up bar – 10 Pull Ups – Run back<\/li>\n<\/ol>\n

    Circuit 2 repeat 3 times<\/p>\n

      \n
    1. Block Curls 20 Reps<\/li>\n
    2. Block Push Press \u2013 20 Reps<\/li>\n
    3. Sprints \u2013 Lay down flat on stomach sprint down and back – 2 Reps<\/li>\n
    4. Run to pull up bar – 10 Pull Ups – Run back<\/li>\n<\/ol>\n

      Circuit 3 \u2013 repeat 3 times<\/p>\n

        \n
      1. Iron Mike \u2013 12 Double Count<\/li>\n
      2. Lateral Bear Crawl Merkin \u2013 over block 10 reps<\/li>\n
      3. Skull Crusher (laying down) \u2013 15<\/li>\n
      4. Take blocks back – 10 Pull ups<\/li>\n<\/ol>\n

        Mary – 15 LBC in cadence
        \n30 secs of Body Destroyers<\/p>\n

        NMM:<\/strong> Great effort by all, everyone pushed them selves and pushed each other to finish this tough Q.\u00a0\u00a0Nice to have such great crew of Men to welcome my friend and former FNG Crypto.\u00a0 He held his own pretty well for someone who hasn’t worked out much in the last few years.\u00a0 I even tried to hand him one of the smaller block but he refused and took the full size one, he’s probably regretting that this morning.<\/p>\n

        Remember when your planning a Q no one will like you if you make them do a bunch of sprints.<\/p>\n

        Van Gogh did stay after and complete his Murph after Alcatraz.<\/p>\n

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

        Sea Man has Q at Distillery and Alcatraz this coming week.<\/p>\n

        Van Gogh is looking for Q’s to fill upcoming Alcatraz dates.<\/p>\n

        Ziffel is looking for PAX to do a Nomad Murph with him Wednesday morning (1\/19),<\/p>\n

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

        For everyone be safe in our Winter weather and Covid wave.<\/p>\n

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

        YHC and 3 other Pax started there morning off early and got in a Murph (maybe a 1\/2 Murph) to warm up for Alcatraz.\u00a0 We waited till the last second for Van Gogh (the Murph Leader) to show up, but apparently he was out late at some Bourbon tasting party.\u00a0 Luckily we where able to […]<\/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-18479","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Workbench","date":"1\/15\/2022","pax":" Cruiser, Adobe, Van Gogh, Drama Queen, Ziffel, Sea-Man, Subfloor, Workbench, Crypto
        \r\n
        \r\nSupermax Murph - Crash, Ziffel, Little Piggy, Workbench "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18479","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=18479"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18479\/revisions"}],"predecessor-version":[{"id":18488,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18479\/revisions\/18488"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}