{"id":19774,"date":"2022-07-07T18:12:17","date_gmt":"2022-07-07T22:12:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=19774"},"modified":"2022-07-07T18:12:17","modified_gmt":"2022-07-07T22:12:17","slug":"tabatas-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/07\/tabatas-at-alcatraz\/","title":{"rendered":"Tabatas at Alcatraz"},"content":{"rendered":"

I was thankful for a short time Saturday we actually got some relief from the heat and humidity and it turned out to be a pleasant cool morning.\u00a0 \u00a0We had 8 for Supermax including FNG Rocky who is a friend of Bullwinkle.\u00a0 Rocky and Bullwinkle, we where obviously having trouble coming up with a creative name for him.<\/p>\n

Warm Up – <\/strong>The normal stuff Plus Butt Kick, High Knees, Toy Solider Walk, and Karaoke with Jog Back<\/p>\n

The Work –\u00a0<\/strong>Run Lap around parking lot and pickup Rock<\/p>\n

We did Tabata 1,2,1 then ran a lap, and then did Tabata 2,1,2<\/p>\n

Tabata 1 \u2013 45s On \u2013 20s Rest<\/p>\n

    \n
  1. Broad Jump\/Back Pedal<\/li>\n
  2. Curtsy Squats<\/li>\n
  3. Bobby Hurley<\/li>\n
  4. Lateral Single Leg Pogo<\/li>\n
  5. Single Leg Hip Bridge – Switch at halfway Beep<\/li>\n
  6. Mary Catherine\u2019s<\/li>\n<\/ol>\n

    Tabata 2 \u2013 45s On \u2013 20s Rest<\/p>\n

      \n
    1. Rockees<\/li>\n
    2. Curls<\/li>\n
    3. WW2\u2019s w\/ Rock Raise<\/li>\n
    4. Merkins w\/ Rockslide<\/li>\n
    5. Front Raise<\/li>\n
    6. Skull Crushers<\/li>\n<\/ol>\n

      Return Rocks and Run Lap to Finish<\/p>\n

      Mary –\u00a0<\/strong>American Hammer, Heels to Heaven, Body Destroyers to finish last 30 secs.<\/p>\n

      COT – <\/strong>F3 Blood Drive 6\/16 and Fundraiser for Pawtism on 6\/16 Hanes Park 9:00am!<\/p>\n

      Prayers for Bevo’s son and family, Cruiser thankful for the stress relief\/escape of F3, Subfloor’s parents and in-laws recovering from Covid and his families travels out to Washington to visit them.<\/p>\n

      NMM – <\/strong>We decided name the Single Leg Hip Bridge the Alabama Homecoming Date, these are one of those exercises you really feel the next day, and I had to remind everyone that “if you don’t feel it you’re not doing it right”.\u00a0 This innocent statement, only meant to promote proper form, lead to a lot of comments that should never of been said in a church parking lot.\u00a0 It was a sneaky hard workout that left YHC with sore legs and having a hard time getting up and down the stairs the next day.\u00a0 I also should have taken Van Gogh’s advice and did more running, but I decided to suffer through upper body rock work with my sore shoulder, for the good of the Pax.\u00a0 Thanks for all 8 Men who came out and pushed me!<\/p>\n

      Post COT – <\/strong>We all stayed after COT and helped River Oaks put out all their chairs in the Sanctuary after they had the carpets cleaned.\u00a0 Even though we where all tired and sweaty we pulled together and got it done with F3 teamwork.\u00a0 Thanks for the chicken biscuits Bullwinkle!<\/p>\n","protected":false},"excerpt":{"rendered":"

      I was thankful for a short time Saturday we actually got some relief from the heat and humidity and it turned out to be a pleasant cool morning.\u00a0 \u00a0We had 8 for Supermax including FNG Rocky who is a friend of Bullwinkle.\u00a0 Rocky and Bullwinkle, we where obviously having trouble coming up with a creative […]<\/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":[144,112],"tags":[],"class_list":["post-19774","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Workbench ","date":"07\/02\/22","pax":"Alcatraz - Van Gogh, Subfloor, Ziffel -Zibi Wozniak, Offsides, Cruiser, Adobe, Crash, and Workbench
      \r\nSupermax Murph - Van Gogh, Ziffel -Zibi Wozniak, Nitrous, Gretel, Bullwinkle, Madoff, Cruiser, and FNG Rocky
      \r\n
      \r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19774","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=19774"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19774\/revisions"}],"predecessor-version":[{"id":19775,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/19774\/revisions\/19775"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=19774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=19774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=19774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}