Hey, let’s Q at the first AO I visited in Dash-Strong.\u00a0 My second will be this Tuesday at Parliament, if you’re interested.\u00a0 So, all the Murph guys left except Van Gogh.\u00a0 Probably smart.<\/p>\n
Mission Statement, 5 Core Principles, Disclaimer, heads up on the theme of the workout.<\/p>\n
Warm-up (asked for a repeat of cadence when I say cadence.\u00a0 Gashouse hangover):\u00a0 Side-straddle hop, arm circles (SINGLE COUNT!), Chain Breakers, Swimmers, Whirly with a clap, Quickmills, Sprawls, Lunge with a twist, LBC’s.\u00a0 Full body warmed up.\u00a0 Mosey to the hill for a….<\/p>\n
Jacob’s Ladder – at the launch of Gashouse, I thought I was bad news.\u00a0 Halfway through the Jacob’s Ladder I was gassed and wanted to quit.\u00a0 Swiper ran up and said “hey, let’s go up this hill”.\u00a0 That’s it, sold on F3.\u00a0 Guys helping other guys get better, no billy badass stuff.\u00a0 Anyways, run up the hill, 1 Burpee (with a clap!).\u00a0 Run down, run up for 2….repeado until 7 done.\u00a0 Great push by all here.\u00a0 That hill is perfect.\u00a0 I will use it more.\u00a0 So, let’s mosey to the blocks for….<\/p>\n
Pain Lab – I told the group what led us to create Pain Lab – some guys can’t do high impact like run, we need a place to have Fellowship and modify when you’re on IR, and we need to lift weights to maintain muscle mass, as losing muscle mass outpaces cardio loss as men age.\u00a0 With that we did some block work, 2 rounds of the following:<\/p>\n
Diamond Merkins<\/p>\n
Prisoner Squat<\/p>\n
Pull-Overs<\/p>\n
Reverse Lunges<\/p>\n
Upright Rows<\/p>\n
Speed Skaters<\/p>\n
Half-Moons (these are truly awful, highly recommend)<\/p>\n
Figure 8’s<\/p>\n
American Hammers<\/p>\n
CDD’s….with a little bit of Rudolph mix-up on these, fun times.\u00a0 After two rounds, I led a slow, slow walk to the right side of the parking lot for what is my gift, to the great AO of Alcatraz:<\/p>\n
Alcatraz Breakout – or some other name, up to Van Gogh :).\u00a0 The is focused on teamwork, I relayed the story of after my month in the hospital, my Gashouse brothers moved every stick of furniture in my house, and my family, which gives meaning to what F3 is about.\u00a0 Many hands make light work!\u00a0 Anyways, pair up.<\/p>\n
*side note – I made a playlist focused on Prison, Jail, Cops and Justice.\u00a0 When we got to the lot to do the breakout, “Jailbreak” by Thin Lizzy hit.\u00a0 Total coincidence, awesome.<\/p>\n
Exercise – pair up, and in every parking space one partner must do 3 Wolverine Burpees (burpee with a Perter Parker mixed in, essentially 3 push ups), while the other partner runs half-way to through the lot and back.\u00a0 Switch.\u00a0 3 WB’s must be paid to each space.\u00a0 Crash and Subfloor put in work here.\u00a0 The first team that gets to the end must yell “PRISON BREAK”, and all of us form up in a circle.\u00a0 Last thing is 5 consecutive waves of Merkins, and it has to look good.\u00a0 We did it, Alcatraz escaped.\u00a0 Mosey to start for finale.<\/p>\n
6MOM – landed right at 6:54, so that was cool.\u00a0 Each Pax called out an exercise.\u00a0 Fun finish – TIME.<\/p>\n
Announcements – Ragnar and other activities will mean light attendance.\u00a0 Ziffel has the Q at Alcatraz next week, if you’re here then support him.<\/p>\n
Prayers – Suede’s Dad, Ragnar team and other F3 safety and success in iron sharpening.\u00a0 YHC took us out in the old school standing arm lock circle.\u00a0 T-claps to Van Gogh for Murph ahead of this, to Ziffel for awakening from whatever coma he was in beforehand, to Subfloor for mumble chatter and push, and to Crash for a GREAT push on the Jacob’s Ladder, and Ziggy for pushing that blockwork.<\/p>\n
Always an honor – Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
Hey, let’s Q at the first AO I visited in Dash-Strong.\u00a0 My second will be this Tuesday at Parliament, if you’re interested.\u00a0 So, all the Murph guys left except Van Gogh.\u00a0 Probably smart. Mission Statement, 5 Core Principles, Disclaimer, heads up on the theme of the workout. Warm-up (asked for a repeat of cadence when […]<\/p>\n","protected":false},"author":637,"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-20007","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Rudolph","date":"8,6,2022","pax":"Van Gogh, Subfloor, Ziggy Stardust, Crash, Ziffel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20007","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\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20007"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20007\/revisions"}],"predecessor-version":[{"id":20009,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20007\/revisions\/20009"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}