{"id":23155,"date":"2024-02-19T17:42:13","date_gmt":"2024-02-19T21:42:13","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23155"},"modified":"2024-02-19T17:42:13","modified_gmt":"2024-02-19T21:42:13","slug":"3rd-birthday-and-subfloor-takes-over","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/3rd-birthday-and-subfloor-takes-over\/","title":{"rendered":"3rd Birthday and Subfloor Takes Over"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s hard to believe that Alcatraz is already 3 years old! It seems like just yesterday, a ragtag group of PAX met in WeFoCo and scrambled around the parking lot trying to figure out what to do with those shiny new blocks.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Warm-o-rama\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 20 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 6 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whirlies x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 10 x 6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to get blocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a Block, carry it to the Pull-Up Bars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PARTY Time (1-27)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">P &#8211; Pull-Ups x 9<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A &#8211; Alternating Lunge x 9 (SC)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">R &#8211; Rows x 9<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">T &#8211; Tricep-Extensions x 9<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">WHY?! &#8211; Burpees x 9<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato x 3<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Murderer\u2019s Row<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Murder Bunny Merkins in a line<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Murder Bunny, with a Merkin in the middle<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">PAX in the back carries block overhead and runs to the front<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Repeato moving toward side parking lot, until lead PAX is back in front.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cinder Dora (from first beatdown)<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">100 Squat Thrusters<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Pax Runs<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">200 American Hammers<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">PAX block carries to middle<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">300 Fast Feed<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">PAX block crawls 3 spaces and back<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Murderers Row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Block Crawl<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bear Crawl, pushing block forward between \u201csteps\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">To the top of the parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crawl Block<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Crawl Bear, pushing block backward between legs between \u201csteps\u201d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">To the bottom of the parking lot<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey back to block pile, John Cusack optional<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return block and mosey back to launch.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Low Flutter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 Freddy Merks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 American Hammers<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Fin!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>CoT<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC handed over the flag over to Subfloor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the AO, the facility, the freedom to post freely, and for our group.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 PAX doubled down with a #SuperMax Murph! @Swifty @dr. toot @Adobe @cruiser @van.gogh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 PAX doubled down with a JailBreak EC run: @Drano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">16 PAX was more than YHC expected, given the original forecast for Saturday morning; but man, it turned out to be a beautiful morning! Perfect beatdown weather.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The block crawl\/crawl bear portion of the workout was Omaha\u2019d because YHC did not want to repeat Murderer\u2019s Row again\u2026 that ended up being about 80 merkins and ridiculously hard. YHC loved it.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some great MC by the PAX, lot\u2019s of grumbling about crawl bearing, but really, it could have been worse!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Party Time was confusing due to the numbers, but hey, it was 3 x 9 = 27. Day was the 27th, it was the 3rd birthday hence the X 3. It made sense to YHC at least.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subfloor got his start at the first Alcatraz beatdown 3 years ago and was presented with an Custom Alcatraz version of Old Rabbits Foot Russian Imperial Stout (because Warden\u2019s don\u2019t have torches, we have lucky rabbit\u2019s feet because we are superstitious; that OR Subfloor likes dark beer and YHC knew he\u2019d like it).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subfloor proved he\u2019ll make a great Warden by pulling out a beanie and having PAX draw names to assign Q dates (since YHC failed to get anyone signed up beyond this beatdown).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Subfloor, I kept a copy of the key incase I need to sneak back in and borrow some blocks, pullup bars, or beer. Enjoy your time as site Q, this is a great thing we have going at the ROCC!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VG<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-23159\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/alcatraz_3yr-Large-169x300.jpeg\" alt=\"\" width=\"169\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/alcatraz_3yr-Large-169x300.jpeg 169w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/alcatraz_3yr-Large-576x1024.jpeg 576w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/02\/alcatraz_3yr-Large.jpeg 720w\" sizes=\"auto, (max-width: 169px) 100vw, 169px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; It\u2019s hard to believe that Alcatraz is already 3 years old! It seems like just yesterday, a ragtag group of PAX met in WeFoCo and scrambled around the parking lot trying to figure out what to do with those shiny new blocks.\u00a0 &nbsp; Warm-o-rama\u00a0 Mission Statement \/ Core Principles! SSH x 20 IC IST [&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-23155","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Van Gogh","date":"1\/27\/2024","pax":"@ziggy stardust, @dr. toot, @Drama Queen, @Drano, @Uturn, @Swifty, @Adobe, @cruiser, @Swifty, @Crash, @huckleberry, @Wooly Bugger, @Madoff, @Skyline, @Subfloor, @van.gogh"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23155","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=23155"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23155\/revisions"}],"predecessor-version":[{"id":23161,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23155\/revisions\/23161"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}