This Morning was my VQ and #Alcatraz was where it went down. Fresh off some horrid illness my son brought home from school, I was thankful to have some version of my voice back this morning. \u00a0The PAX present were helpful and forgiving in communicating and guiding the beatdown along with my voice squealing and cracking like I was an 8th grader again. \u00a0 This morning was also the first time I\u2019ve had a chance to exercise in the past 4 days so the Qdrenaline was pumping and the PAX weren\u2019t big fans of where things started\u2026.<\/p>\n
#Murph completed with Zima, Rubber Ducky, Hansel, Bullwinkle, Cruiser, Dr. Toot, and Van Gogh at 0600.<\/p>\n
0700 came along (Dr. Toot headed out to #IS) and let the beatdown begin<\/p>\n
Mission and core principles recited \u2026 yes it was from my phone\u2026 PAX were sure to let me hear about that one. I\u2019ll be sure to have it memorized next time!<\/p>\n
Warmorama:<\/p>\n
For those that don\u2019t know there is loose association with my nickname and Taylor Swift\u2026 thus 13 was a popular number for the beatdown to start.<\/p>\n
13 side straddle hops, 13 jack reachers, 13 seal claps\u2026 as Zima would say enough with the time wasters lets get to work!<\/p>\n
The Thang<\/p>\n
Decided to stick with a variation of a workout I have had the pleasure of suffering through before. \u00a0PAX split into two groups: group 1 does 20 Lt. Dans at one end of the parking lot while group 2 does you guessed it 13 burpees at the other end. Finish your set and run to the opposing end of the parking lot. Now group 2 does 20 Lt. Dans while group 1 does 13 burpees. Switch 14, 19; 15, 18; 16,17. \u00a0The PAX were moaning at the Qdrenaline and after 25 minutes Omaha.<\/p>\n
Mosey to shorter parking lot<\/p>\n
2 Merkins, 2 WW2\u2019s, 2 Jump Squats bear crawl half way down parking lot; run back up<\/p>\n
4 merkins, 4 WW2\u2019s, 4 Jump Squats Bear crawl and run back again\u2026<\/p>\n
6,8,10,12,14,16 (Van Gogh and Rubber Ducky were very proud to let us all know that they made it to 18). Omaha<\/p>\n
Nora<\/p>\n
Grab a partner and rock. Collectively partners are to achieve the following totals while one runs the full distance of the lower lot down and back<\/p>\n
100 curls, 150 Over Head Presses, 200 American Hammers, as many Plank Jacks as they can.<\/p>\n
Circled up and Mary- last 5 minutes was ab work.<\/p>\n
Squat Total- 132 for first exercises, 85 for the second round, 300 if you did the Murph<\/p>\n
CoT:<\/p>\n
Wooly Bugger has an Aunt and Uncle that he shared are in the last phase of their respective lives. Many prayers sent up that they pass on to heaven in peace when the time comes.<\/p>\n
My wife and I found out this week that we are expecting our second. It has been a bit of a journey to get here and we couldn\u2019t be more thankful for the Lord\u2019s blessing with this news. \u00a0First time around for my wife was pretty rough to say the least, so many prayers that this time looks a little different.<\/p>\n
Thanks to all that showed up today and all that helped guide me along the way. Already looking forward to the next one fellas!<\/p>\n
Swifty <3<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
This Morning was my VQ and #Alcatraz was where it went down. Fresh off some horrid illness my son brought home from school, I was thankful to have some version of my voice back this morning. \u00a0The PAX present were helpful and forgiving in communicating and guiding the beatdown along with my voice squealing and […]<\/p>\n","protected":false},"author":652,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,114,121,1],"tags":[],"class_list":["post-23098","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-core-and-strength","category-murph","category-uncategorized"],"acf":{"q":"Swifty","date":"2\/3\/24","pax":"Rubber Ducky, Crash, Bruin, Cruiser, Wooly Bugger, Keaggy, Tonka, Hansel, Zima, Offsides, Adobe, Subfloor, Van Gogh, Bullwinkle
\r\n
\r\nZima, Rubber Ducky, Hansel, Bullwinkle, Cruiser, Van Gogh doubled down with the Murph prior
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\r\nDr. Toot for the Murph"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23098","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\/652"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23098"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23098\/revisions"}],"predecessor-version":[{"id":23100,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23098\/revisions\/23100"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}