{"id":22560,"date":"2023-09-30T09:40:24","date_gmt":"2023-09-30T13:40:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=22560"},"modified":"2023-09-30T09:40:24","modified_gmt":"2023-09-30T13:40:24","slug":"gauntlet-bearmuda-triangle-and-the-duck","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2023\/09\/gauntlet-bearmuda-triangle-and-the-duck\/","title":{"rendered":"Gauntlet, BearMuda Triangle and the Duck"},"content":{"rendered":"

\"\" \"\" \"\" \"\"<\/p>\n

It was a gloomy foggy morning on the 30th day of September in the year of our Lord 2023.\u00a0 I heard there was a chance of rain, so I had a hard time sleeping due to little child-like excitement.\u00a0 Arriving at the parking lot for the weekly Super Max (Murph) was a good crowd.\u00a0 Dr. Toot, Bootlegger, Turnover (despite lack of sleep with new baby), Cruiser, Chubz, Swifty, Crash and Van Gough coming in hot.\u00a0 9 of us busted out the Super Max Saturday morning ritual I have come to love.<\/p>\n

The rest of the crew showed up promptly at 7 am sharp for the Gauntlet and BearMuda Triangle.\u00a0 This workout came to me in a dream remembering the .5 mile mosey to West Forsyth HS when Van Gough put us on the 22’s beat down.\u00a0 Then when Huckleberry had his Iron Throne block ladder this past Monday, I thought for an hour long workout we could combine.\u00a0 So we did.<\/p>\n

Warm-O- Rama<\/em><\/strong><\/p>\n

SSH, Abe Vigota (I think that is how you spell it), Whirly with Clap, Butterfly Stretch, Runner’s Stretch, Quack-Bang Stretch(@Transcript).<\/p>\n

Gauntlet<\/i><\/b><\/p>\n

Split up in groups evenly.\u00a0 With plenty of high beats per minute (bpm) music we are on opposite sides of the parking lot.<\/p>\n

Team 1 = 20 Burpees<\/p>\n

Team2 – 2 Burpees<\/p>\n

Switch sides then work your way down the ladder.\u00a0 Ideally this would have gone all the way until Team 2 got to 20 Burpees but we needed time for the new BearMuda Triangle.\u00a0 We did total around 110 burpees give or take a few.<\/p>\n

BearMuda Triangle<\/strong><\/em><\/p>\n

This was where the PAX grabbed a Coupon (Cinder Block), split up into 3 groups in the parking lot.\u00a0 Starting with 15 reps of Merkins, Curls and Overhead Press, would work their way around the triangle.\u00a0 In between each station, you would Bear Crawl pushing your Coupon to the next station.\u00a0 Start with 15 and then 14 and so on until finish.\u00a0 There is nothing like the smell of concrete block on asphalt in the morning.\u00a0 Bootlegger said it was a close second to napalm.\u00a0 \u00a0I think Van Gough and Swifty made it the furthest with 7 reps left for each exercise.\u00a0 All in all I felt like it was a solid day.\u00a0 We may want to submit a version of this for the IPC next year.<\/p>\n

Circle of trust, Juicy Boy Prayer, then out.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

It was a gloomy foggy morning on the 30th day of September in the year of our Lord 2023.\u00a0 I heard there was a chance of rain, so I had a hard time sleeping due to little child-like excitement.\u00a0 Arriving at the parking lot for the weekly Super Max (Murph) was a good crowd.\u00a0 Dr. […]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[183],"class_list":["post-22560","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-alcatraz"],"acf":{"q":"@Rubber Ducky","date":"9.30.2023","pax":"@Recess, @Animal, @Chubz, @Singing Cowboy, @Crash, @Adobe, @Rubber Ducky, @Cruiser, @Bootlegger, @Van Gough, @Ziggy Stardust, @Flip Flop,@F3Schneider, @ Swifty"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22560","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\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=22560"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22560\/revisions"}],"predecessor-version":[{"id":22566,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/22560\/revisions\/22566"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=22560"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=22560"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=22560"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}