The day began like any other Alcatraz Saturday morning. The pax were lead in a warm-up of side stradle hops, arm swirly forward and backwards, Michael Phelps, the thing I always get wrong – Imperial Walkers ( I tend to call them Imperial Storm Troppers). We then headed on a slow mosey to the back to get some blocks and work on what I was hoping it to be is what I wanted to call a rescue mission.\u00a0 This was to be a partner workout with one partner wall sitting while the other carried blocks in different ways to the other side of the parking lot to build a wall.\u00a0 While the other partner did a peoples chair against the wall.\u00a0 After the wall was built, that person ran over to the big tractor tires to move them intially pulling them until I realized they were full of water, very, very heavy. Then I attepted to dump the H2O by flipping tires which did help them to decrease the weight.\u00a0 By the way Recess did an increadible jop flipping tires of that size.\u00a0 He’s only 11 yo. The process was to change each time with new exercises with blocks and new exercises while chair sitting against the wall.\u00a0 We were unable to get to the good stuff due to a storm brewing and ruining the process.\u00a0 I chose to kill that and move people to shelter since there was lighting.\u00a0 We made it just in time to shelter when it let loose.\u00a0 Under shelter, I just started to rattle off exercise after exersise to increase the beat down effectiveness.\u00a0 It was one set of twenty reps of dips, erkins, derkins, LBC’s, merkins, right leg step ups, left leg step ups, butts to bench squats, high knee down the shelter area and back, lunge walk down and back, side steps down and back. Then repeto the process.\u00a0 We also incorporated bricks we found and did DQ’s snowman exercise, merkins on the bricks, bear squats ( I stole from my daughter’s PT).\u00a0 I may have missed a few exercises.\u00a0 Overall, it became a good aerobic beatdown.\u00a0 I know I was pretty fatigued after putting myself through it.<\/p>\n
Mary- Consisted of PAX picking there choice of Mary exercises.<\/p>\n
All-in-all everyone got better and all contributed to the beatdown.\u00a0 Glad I was allowed to lead and participate with such fine men.<\/p>\n
<\/p>\n
Announcments:<\/p>\n
Dr. Toot has complimentary tickets to the local hockey game with musical entertainment. Van Gogh’s extended family are apart of the band. Saturday April 1, 2023.<\/p>\n
April 16, 2023 is the memorial for Starfish’s son and Frostbites brother at First Presbyterian -1500 hours start time.<\/p>\n
Subfloor has Q at Parliment on Tuesday.<\/p>\n
ROCC 5K is May 13,2023 with TRIPLE DOWN OPPORTUNITY- Murph, Alcatraz and the 5K.<\/p>\n
Prayer Requests:<\/p>\n
Continued healing for all that have been injured and have been showing up or unable to show up, Thistle who is continuing to battle.<\/p>\n
Ziffle for safe travel back to Poland to see his family.<\/p>\n
Who ever was traveling to FL safe travels.<\/p>\n
Van Gogh,<\/p>\n
Thanks for letting me lead such fine men and thanks to everyone for there contributions.\u00a0 This is what makes F3 W-S great.<\/p>\n
<\/p>\n
OFFSIDES<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The day began like any other Alcatraz Saturday morning. The pax were lead in a warm-up of side stradle hops, arm swirly forward and backwards, Michael Phelps, the thing I always get wrong – Imperial Walkers ( I tend to call them Imperial Storm Troppers). We then headed on a slow mosey to the back […]<\/p>\n","protected":false},"author":477,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-21637","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Offsides","date":"March 25,2023","pax":"Bullwinkle, Crash, Cruiser, Recess, Drip, Dr. Toot, Subfloor, Van Gogh, Ziffel, Ziggy Stardust"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21637","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\/477"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21637"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21637\/revisions"}],"predecessor-version":[{"id":21639,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21637\/revisions\/21639"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}