8 PAX showed up to fight off wind and rain at Alcatraz.\u00a0 Bevo had an urgent call for substitute Q and I was happy to answer the call.\u00a0 Since Van Gogh has not asked me to Q this year, I had some frustration to take out.\u00a0 And I thought – what would make Bevo happy.????<\/p>\n
warm o rama – the usual<\/p>\n
the workout- 4 stations set up around the parking lot<\/p>\n
stations 1 – 10 pull ups, 20 merkins<\/p>\n
station 2 – 15 overhead press<\/p>\n
station 3 – 15 curl press<\/p>\n
station 4 – 15 squat curl press<\/p>\n
lets try to get in 5 laps – the twist – you must carry the block over your head at all times while moseying between the sessions.\u00a0 if you need to lower it, you have to perform 2 burpees and the pick the block back up overhead.\u00a0 stop as many times as you need, but it costs you 2 burpees.<\/p>\n
we completed 4 laps and moseyed back to start for mary<\/p>\n
LBC, Low flutter, Freddy Merc, mutton crunch, J Lo, and Hucks 3 merkins.<\/p>\n
FIN<\/p>\n
Prayers – starfish and frostbite, those traveling<\/p>\n
NMM<\/p>\n
we expected terrible weather but it turned out well<\/p>\n
shoulders……well, no one could move them at the end.<\/p>\n
all pax crushed this workout, super impressive<\/p>\n
honor to lead the dash pax<\/p>\n
until next time……. Huckleberry<\/p>\n","protected":false},"excerpt":{"rendered":"
8 PAX showed up to fight off wind and rain at Alcatraz.\u00a0 Bevo had an urgent call for substitute Q and I was happy to answer the call.\u00a0 Since Van Gogh has not asked me to Q this year, I had some frustration to take out.\u00a0 And I thought – what would make Bevo happy.???? […]<\/p>\n","protected":false},"author":177,"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-21673","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Huckleberry","date":"4\/1\/23","pax":"Zima, Madoff, Schneider, Crash, Cruiser, Subfloor, Root Canal"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21673","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=21673"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21673\/revisions"}],"predecessor-version":[{"id":21674,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/21673\/revisions\/21674"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=21673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=21673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=21673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}