Was a cold one this morning, especially for an FNG (Matt) who Suede had brought to the workout. Unfortunately Van Gogh couldn’t stay due to family duties but did finish up the warm up before we headed to the other end of the parking lot.<\/p>\n
WARM UPS<\/p>\n
SSH\/ Imperial Walkers \/ Mountain Climbers<\/p>\n
Broga<\/p>\n
Abe Vigodas \/ Whhirlys<\/p>\n
Plank Jacks x 10<\/p>\n
Shoulder Taps x 10<\/p>\n
THE THANG<\/p>\n
ASCENTS AND DESCENTS:<\/p>\n
5 cones spaced to the end of the parking lot<\/p>\n
#1 bunny hop to first cone – 10 burpees – broad jump back to start<\/p>\n
#2 power skip to second cone – 25 WWII – reverse power skip back<\/p>\n
#3 bear crawl to third cone – 25 merkins – crawl bear back<\/p>\n
#4 carioca to fourth cone – 25 squats – reverse carioca back<\/p>\n
#5 run to fifth cone – 25 carolina dry docks – run backwards to start<\/p>\n
REVERSE ORDER 5 to 1 with OMAHA (power skip #3 and bear crawl #2)<\/p>\n
BLOCK WORK<\/p>\n
Three sets of:<\/p>\n
Curls x 15<\/p>\n
Overhead Press x 15<\/p>\n
Chest Press x 15<\/p>\n
Louganis x 15<\/p>\n
Goblet Squats x 15<\/p>\n
RETURN FOR MARY<\/p>\n
various ab\/core and RING OF FIRE finale<\/p>\n
ANNOUNCEMENTS<\/p>\n
Convergences next week (check slack)<\/p>\n
Suede took us out.<\/p>\n
Somehow Root Canal stayed ahead in spite of having done the Murph before – truly impressive! Suede and Scratch seemed to enjoy the ascents and descents, and Scratch was pushing hard and caught on fast. Madoff, Crash and Subfloor helped with the polyglot countdown with the Ring of Fire finale.<\/p>\n
Strong work by all and honor to lead!<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Was a cold one this morning, especially for an FNG (Matt) who Suede had brought to the workout. Unfortunately Van Gogh couldn’t stay due to family duties but did finish up the warm up before we headed to the other end of the parking lot. WARM UPS SSH\/ Imperial Walkers \/ Mountain Climbers Broga Abe […]<\/p>\n","protected":false},"author":485,"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-20896","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Ziggy","date":"12\/17\/2022","pax":"Crash, Root Canal, Subfloor, Madoff, Suede, Ziggy, Scratch (former FNG Matt)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20896","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\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20896"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20896\/revisions"}],"predecessor-version":[{"id":20913,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20896\/revisions\/20913"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}