I’d asked Van Gogh if I could Q way back in early January, this was the first spot open.\u00a0 That’s a good thing!\u00a0 I told my 14 year old Dobby (Hank) that I had the Q and wanted him to come.\u00a0 He was excited to help me Q and plan a workout, and since he’s done with basketball now so he’s all about it.\u00a0 I’m actually proud of how set he is regarding exercise and nutrition…..but he’s also feeling a bit too good \ud83d\ude42\u00a0 Anyways, we tried to link up and create a joint Q with his Muay Thai and my boxing past, but too busy a week.\u00a0 So I thought I’d surprise him with something fun, the Dobby Decathlon.<\/p>\n
The Thang:<\/p>\n
Warm-up – standard full body.<\/p>\n
Jacob’s Ladder – I thought we should check a box for standard fitness, so we ran to the hill and did a classic.\u00a0 Run up 1 Burpee (clap), down you go, back up for 2.\u00a0 Repeat-o for 7.\u00a0 A few weeks ago someone remarked that Guns ‘n Roses was on their Dad’s playlist when Crash Q’d.\u00a0 Lame.\u00a0 You all can have your Nickelback and Limp Bizket garbage.\u00a0 So it was cheesy 80’s music today.\u00a0 All enjoyed.<\/p>\n
Event #1 – Plank – pretty simple, be the last man standing.\u00a0 Huckleberry hung in with Dobby and it looked endless, so I called it.\u00a0 Dobby won this one.<\/p>\n
Dora – another box checker, let’s partner up for 100 merkins, 200 squats, 300 LBC’s.\u00a0 Everyone did great.\u00a0 Crash recognized Axel F on the speaker.\u00a0 We may be old Crash, but we’re wise and have tast.\u00a0 Box checked, let’s move on to….<\/p>\n
Event #2 – Shoulder Presses – revenge of the Dad here, no contest.\u00a0 I think Van Gogh said he did 80 in the 60 seconds.\u00a0 Brutal.<\/p>\n
Event #3, 4, 5, 6 – Relay race.\u00a0 We paired up, and the first event was a dead 30 yard sprint.\u00a0 He got me on this one, but just barely.\u00a0 Then back down was lunge walking.\u00a0 I barely squeaked it out.\u00a0 Back again was Bear Crawling where Dad won a close one, but the last Crab Walk I got smooooked by him.\u00a0 Props to Van Gogh for going after the young buck, he called that it was a tie\u00a0 between them.\u00a0 I was too far behind to see.<\/p>\n
Event #7 – Hang – simple, grab the bar and hang.\u00a0 Cruiser held in with them very well to the last, I may have been the first one out.\u00a0 Van Gogh and Dobby started to shake the bar to get each other loose.\u00a0 Dobby beat Dad.<\/p>\n
Event # 8 – Curls.\u00a0 I’ll not bore you with the details, adults won.<\/p>\n
Event #9 – Al Gores – I won this by default because he messed up to adjust his stance and I called him on it.\u00a0 This was a cheap way to win, I have ZERO regrets.<\/p>\n
Jack Webb – Time to interrupt with some standard fitness, let’s do the Jack Webb!\u00a0 After some confusing introductions by your humble correspondent, we finally got it.\u00a0 Here, Dobby sat it out because his abdominal pain was getting to him.\u00a0 More on that later.\u00a0 Time to head back to start for…<\/p>\n
7MOM – round the circle we go, everyone did something to 10 except Subfloor.\u00a0 He did his to ELEVEN in honor of Dr. Toot.\u00a0 Good looking out.<\/p>\n
Event # 10 – Did he do it?\u00a0 We got short on time so I’ll say that Event 10 was whether Dobby would push himself for the whole hour.\u00a0 He did.\u00a0 He went to bed with an abdominal pain last night, likely from pushing himself so hard earlier in the week.\u00a0 But, while at the Y at 6:00 a.m. he also tripped an alarm door due to dunderheadedness.\u00a0 14 year old boys, all balls and brains, and they never have a balance of the two.\u00a0 But anyways, Dobby made me proud in his effort, just like the rest of the guys there at Alcatraz.<\/p>\n
PRAYERS & CARES –<\/p>\n
YHC took us out in prayer.\u00a0 Go forth and do good men, and remember that Spring is coming so it’s time to headlock people again.\u00a0 You know they need F3, they just don’t know that they need F3.\u00a0 Get ’em, and have a blessed week.<\/p>\n
RUDOLPH<\/p>\n","protected":false},"excerpt":{"rendered":"
I’d asked Van Gogh if I could Q way back in early January, this was the first spot open.\u00a0 That’s a good thing!\u00a0 I told my 14 year old Dobby (Hank) that I had the Q and wanted him to come.\u00a0 He was excited to help me Q and plan a workout, and since he’s […]<\/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],"tags":[],"class_list":["post-21422","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Rudolph","date":"2.25.2023","pax":"Subfloor, Crash, Huckleberry, Cruiser, Dobby, Van Gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21422","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=21422"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21422\/revisions"}],"predecessor-version":[{"id":21423,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21422\/revisions\/21423"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}