Resurrected cardboard from last rained out attempt at Alcatraz. This cardboard traveled on 3\/12 to Alcatraz but did not make it as we took shelter from the elements. This was YHCs first Q of the year where it wasn’t raining.<\/p>\n
5 of us showed up first and began festivities. Queued up some more music from a spotify High Fidelity 5.5 hour playlist on random.<\/p>\n
I have forgotten exactly but we likely did the following for<\/p>\n
Warmup<\/strong><\/p>\n SSH, IST, Hillbillies, Abe Vigoda, Whirly w\/ Clap, AST forward and backward, Michael Phelps…?<\/p>\n Somewhere early to middle of this Ziggy showed up with 2 others on board, to round us out to 8.<\/p>\n Pick up cinderblocks and carry back to front of school for:<\/p>\n The Thang<\/strong><\/p>\n 3 exercises per round, 4 rounds. Each round do exercise 1, 1-2, 1-2-3, walk block down and back between exercises (about 4-5 cones on the day, maybe 6-8 parking spaces), do traveling exercise between rounds.<\/p>\n As an example for Round 1, exercise 1 beta blockees, walk block 4-5 cones down and back, do exercise 1 and 2 blockees plus H2H, walk block down and back, Do exercise 1-2-3, then do traveling exercise down and back. On to next round.<\/p>\n The ‘beta’ version is a play on beta blockers. For Alcatraz the plan was to do tougher versions of these exercises to get the heart rate up. The modification for today was to do them more slowly and with good form focusing on movement.<\/p>\n Round 1 Between round 1 and 2 we went over and did step ups irkins and derkins on the tables but that probably wasn’t necessary in hindsight. The workout had good variety and was about the perfect length and the table stuff just cut into Mary which was a bit shorter than I’d have liked.<\/p>\n Mary<\/strong><\/p>\n Was short for maybe low flutters and ring of fire x 2-5 merkins per person.<\/p>\n Prayers for\u00a0<\/strong><\/p>\n Goofy’s wife who went home Sun for good recovery from back surgery, Sea-man’s father in law back surgery recovery also, people in Ukraine, and prayers to be good fathers and husbands for those to whom that applies.<\/p>\n NMM<\/strong><\/p>\n Seemed sufficient on the workout, with a good group to hang out with this morning. I forgot a lot of the activities of the workout but Sea-man and I did get some planning in for the convergence, that was helpful. Before prayers we said a short word for 2 bricks that did not make it. Sea-man got a large block that just started disintegrating as it was used, and Tonka’s gave up the ghost a bit later. Some song lyric came on about big strong men as we were doing curls and that drew some chuckles. Thanks to everyone who posted.<\/p>\n","protected":false},"excerpt":{"rendered":" Resurrected cardboard from last rained out attempt at Alcatraz. This cardboard traveled on 3\/12 to Alcatraz but did not make it as we took shelter from the elements. This was YHCs first Q of the year where it wasn’t raining. 5 of us showed up first and began festivities. Queued up some more music from […]<\/p>\n","protected":false},"author":571,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[80],"tags":[],"class_list":["post-19100","post","type-post","status-publish","format-standard","hentry","category-parliament"],"acf":{"q":"Crash","date":"3\/29\/2022","pax":"Tonka, Sea-Man, Schneider, Abe Froman, Boomerang, Ziggy Stardust, Starfish, Crash"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19100","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\/571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=19100"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19100\/revisions"}],"predecessor-version":[{"id":19101,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19100\/revisions\/19101"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beta Blockees (Blockee slow and with good form)
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Heels to Heaven
\n30\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Merkins
\nBear Crawl
\nRound 2
\n10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beta Curls
\n20\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Plank Jacks
\n30\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Monkey Humpers
\nCrab Walk
\nRound 3
\n10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beta Bent Row
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 WW2
\n30\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Squats
\nMurder Blockees
\nRound 4
\n10\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beta Skull Crushers
\n20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Crunchy Frog
\n30\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 SSH
\nJohn Cusack Block (down and back then put away)<\/p>\n