{"id":22325,"date":"2023-07-27T21:11:43","date_gmt":"2023-07-28T01:11:43","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22325"},"modified":"2023-07-27T21:11:43","modified_gmt":"2023-07-28T01:11:43","slug":"22-titans-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/07\/22-titans-at-alcatraz\/","title":{"rendered":"22 Titans at Alcatraz"},"content":{"rendered":"<p>YHC is in the middle of training for the Ragnar Appalachian Black Loop currently, which means lots of running. This presented a unique opportunity to mix up the usual 22nd Q (in case yall still hadn&#8217;t noticed the trend of what YHC does when Qing on the 22nd). In thinking about a plan, YHC wanted to go somewhere rarely, if not ever, traveled. And it went a little something like:<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warmorama<\/strong><\/p>\n<ul>\n<li>SSH x 22 IC<\/li>\n<li>Mosey to the light at West Forsyth<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong><\/p>\n<ul>\n<li>22s\n<ul>\n<li>2 Ranger Merkins<\/li>\n<li>Run to the end of the top parking lot<\/li>\n<li>20 Burpees<\/li>\n<li>Run to the beginning of the top parking lot<\/li>\n<li>Repeato, changning reps by +\/- 2<\/li>\n<li>End with 20 Ranger Merkins, 2 Burpees<\/li>\n<\/ul>\n<\/li>\n<li>Mosey behind the school<\/li>\n<li>22 (-1) Bearpees Lines\n<ul>\n<li>\u00a0Bear Crawl across marching band parking lines<\/li>\n<li>At every line, do a burpee.<\/li>\n<li>Repeato x 20<\/li>\n<li>Plus 1 extra burpee to get us to 22.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Mobile Mary<\/strong><\/p>\n<ul>\n<li>Mosey 1\/2 mile to start, pausing for Maryalong the way<\/li>\n<li>22 American Hammers<\/li>\n<li>22 LBCs<\/li>\n<li>22 Freddy Mercs<\/li>\n<li>22 Low Dolly<\/li>\n<li>22 Low Flutter<\/li>\n<\/ul>\n<p>Fin!<\/p>\n<p><strong>CoT<\/strong><\/p>\n<ul>\n<li>YHC took us out giving thanks<\/li>\n<\/ul>\n<p><strong>NMM<\/strong><\/p>\n<ul>\n<li>Tclaps to the double downers! 4 Murphers, and 2 Runners.<\/li>\n<li>Total mileage right around 2.6 miles.<\/li>\n<li>Totals reps: 132 burpees, 110 merkins, 110 abs<\/li>\n<li>The humidity was turned way up this morning, every PAX was soaked by workout&#8217;s end.<\/li>\n<li>Just about every PAX did not have fun while doing the 22s.<\/li>\n<li>The short warm-o-rama in lieu of a half mile warmup run was NOT appreciated by the PAX.<\/li>\n<li>The nut punch of the 22 bearpee crawl was definitely a crowd pleasure. The satellite image looked like 22 lines, 5 yards apart; but it was only 21. Naturally, we added a bonus to get us the full 22!<\/li>\n<li>YHC tried to get motivational through all of the complaints, something akin to &#8220;You all keep complaining about why you do you have to do this, when instead you should be thinking about how lucky you are to be able to do it!&#8221;<\/li>\n<li>Rubber Ducky has been taking this to heart after his wreck especially!<\/li>\n<li>Bootlegger got after it big time this week. Great to see him sticking with F3 after his first post a few weeks ago!<\/li>\n<li>Zava was also back for the second time! He bonded with Ziffle over their &#8220;Z&#8221; names!<\/li>\n<li>Ziffle is back to moseying some, being smart with his post-surgery recovery.<\/li>\n<li>Dr Toot led the PAX, and that was after a Murph!<\/li>\n<li>Crash was also out there crushing it, in close second behind Dr. Toot!<\/li>\n<li>Adobe&#8217;s hair looked amazing and didn&#8217;t budge an inch through all of the sweat!<\/li>\n<li>Subfloor tried really hard to get an Omaha out of YHC, but could not. So he appreciated the music and put in a great effort!<\/li>\n<li>Cruiser appreciated the burpees and used them as Spartan training for his Beast in November.<\/li>\n<li>Great running with Bullwinkle for 0600 EC, he too is getting in Spartan shape for a Beast in November!<\/li>\n<\/ul>\n<p>Thanks for joining YHC, it was a great start to the weekend! Stay tuned this coming Saturday for a Subfloor Q!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>YHC is in the middle of training for the Ragnar Appalachian Black Loop currently, which means lots of running. This presented a unique opportunity to mix up the usual 22nd Q (in case yall still hadn&#8217;t noticed the trend of what YHC does when Qing on the 22nd). In thinking about a plan, YHC wanted [&hellip;]<\/p>\n","protected":false},"author":42,"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-22325","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Van Gogh","date":"07\/22\/2023","pax":"@Rudolph, @Zava, @Subfloor, @Adobe, @Crash, @Bootlegger (Double Down), @Bullwinkle (Double Down),@Rubber Ducky (Double Down), @Ziffel -Zibi Wozniak (WB, Double Down), @dr. toot (WD, Double Down), @van.gogh (QIC, Double Down)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22325","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22325"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22325\/revisions"}],"predecessor-version":[{"id":22326,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22325\/revisions\/22326"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}