11 pax gathered for a cold Alcatraz in the River Oaks parking lot.\u00a0 6 of them had just finished a murph and were already stretched out.\u00a0 YHC promised a pleasant Q and delivered it.\u00a0 Crash was planning on leaving after the murph to put together some furniture.\u00a0 I gently reminded him that the future would still be there at 0800 and that this workout was worth staying for.\u00a0 He agreed……but i bet after the workout he did not try to pick up any furniture…..find out why….<\/p>\n
0700 – mission statement and warm o rama (all filled with Zima complaints) – SSH, IW, Abe V, Michael phelps<\/p>\n
mosey to the blocks, grab one, and mosey back to the start.<\/p>\n
exercises – 10 reps of each and performed together –<\/p>\n
burpee block jumps<\/p>\n
slide merkins (*one merkin on each side of the block = one merkin)<\/p>\n
goblet squats<\/p>\n
rocking chair lunges (yes i know that means that 10 of these is 40 lunges)<\/p>\n
curls<\/p>\n
Over head press<\/p>\n
Lateral block jumps (like log jumps)<\/p>\n
incline plank jack<\/p>\n
LBC<\/p>\n
Low flutter<\/p>\n
Okay…..now that we all are familiar with the exercises…..lets start the workout (pax immediately not happy)…. partner up.<\/p>\n
partner A does the exercise.\u00a0 Partner B starts the bear crawl block push around the outside of the parking lot.\u00a0 when partner A finishes exercise, they run to partner B and switch.\u00a0 Partner B runs back to start to perform the same exercise.\u00a0 continue to switch until all exercises are completed.\u00a0 exercises…..<\/p>\n
10 burpee block jumps<\/p>\n
20 slide merkins<\/p>\n
30 goblet squats<\/p>\n
40 rocking chair lunges (yes i am aware of how many this is)<\/p>\n
50 curls<\/p>\n
60 OHP<\/p>\n
70 lateral block jumps<\/p>\n
80 incline plank jacks<\/p>\n
90 LBC<\/p>\n
100 low flutter<\/p>\n
most groups got in at least 3 complete laps around the parking lot<\/p>\n
FINISHED!<\/p>\n
YHC actually had to depart the group at 0750 due to M needing to be at work.\u00a0 I was able to run and high five all the pax before I left – everyone was happy, said good bye and seemed to be having a great time.\u00a0 Any and all complaints must have been directed at Van Gogh and what he made them do after I left……..<\/p>\n
Prayers – non spoken<\/p>\n
NMM<\/p>\n
this workout was miserable….my shoulder are just now starting to work.\u00a0 pushing a cinderblock almost a mile is rough<\/p>\n
20 slide merkins, 40 rocking chair lunges, and 60 OHP really sparked some comments<\/p>\n
Zima was not happy<\/p>\n
Great to see litterbox out there<\/p>\n
crash, i hope you got your furniture together…..<\/p>\n
it was the Jerks birthday!\u00a0 \u00a0what a gift this workout was!<\/p>\n
Root is a machine……crushed the murph (all while discussing the process for making seaweed chips) and then the workout.\u00a0 all smiles<\/p>\n
Seaman never stops or complains.\u00a0 just simply gets it done.\u00a0 the only mumble was about the 60 OHP<\/p>\n
Cruiser was discussing some open Physical therapy appts for any pax who needed it after the workout<\/p>\n
Van Gogh….he did van gogh things.\u00a0 and thank you for closing out the workout for me<\/p>\n
<\/p>\n
thanks for the keys VG!\u00a0 always a pleasure to lead this group.\u00a0 until next time……Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
11 pax gathered for a cold Alcatraz in the River Oaks parking lot.\u00a0 6 of them had just finished a murph and were already stretched out.\u00a0 YHC promised a pleasant Q and delivered it.\u00a0 Crash was planning on leaving after the murph to put together some furniture.\u00a0 I gently reminded him that the future would […]<\/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-18796","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Huckleberry","date":"2.19.22","pax":"Seaman, Root Canal, Crash, Van Gogh, The Jerk, Zima, Subfloor, Offsides, Cruiser, Litterbox"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18796","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=18796"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18796\/revisions"}],"predecessor-version":[{"id":18797,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/18796\/revisions\/18797"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=18796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=18796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=18796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}