{"id":23204,"date":"2024-02-24T19:18:39","date_gmt":"2024-02-24T23:18:39","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23204"},"modified":"2024-02-24T19:18:39","modified_gmt":"2024-02-24T23:18:39","slug":"hanging-out-at-alcatraz","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/02\/hanging-out-at-alcatraz\/","title":{"rendered":"Hanging Out at Alcatraz"},"content":{"rendered":"<p>Warm-O-Rama<\/p>\n<ul>\n<li>Seal Clap<\/li>\n<li>Air Clap<\/li>\n<li>CH Squat<\/li>\n<li>Imp. Storm Walker<\/li>\n<li>CH Squat<\/li>\n<li>CH Merkin<\/li>\n<li>CH Carolina Dry Dock<\/li>\n<li>CH Squat<\/li>\n<li>Peter Parker<\/li>\n<li>CH Squat<\/li>\n<li>Reverse Lunge<\/li>\n<li>CH Squat<\/li>\n<li>Pendulum Lunge<\/li>\n<li>CH Squat<\/li>\n<li>CH Derricks<\/li>\n<li>CH Squat<\/li>\n<li>And a few Side Straddle Hops<\/li>\n<\/ul>\n<p>Mosey to the Bars &amp; Blocks for Partner Work:<\/p>\n<ul>\n<li>P1 Dead Hang<\/li>\n<li>P2 Farmer Carries block in each hand to destination point, leaves one block and returns with 1-block FC<\/li>\n<li>Partners FlapJack x 2 Rounds Each<\/li>\n<\/ul>\n<p>Mosey to Front Parking Lot for 4 Corners:<\/p>\n<ul>\n<li>Corner 1: 5-Second Squat Hold x 10<\/li>\n<li>Corner 2: Imperial Double Squat Walker x 10<\/li>\n<li>Corner 3: Boot Strap Squats x 10<\/li>\n<li>Corner 4: Jump Squats x 10<\/li>\n<li>PAX completed 2 Rounds<\/li>\n<\/ul>\n<p>Mosey to the front of the church for Wall Work:<\/p>\n<ul>\n<li>Peoples Chair, Bear Crawl to sidewalk, Squats x 10, R&amp;R to the Wall<\/li>\n<li>Peoples Chair, Duck Walk to sidewalk, Squats x 10, R&amp;R to the Wall<\/li>\n<li>Peoples Chair, Horse Walk to sidewalk, Squats x 10, R&amp;R to the Wall<\/li>\n<li>Peoples Chair, Komodo Dragon to sidewalk, Squats x 10, R&amp;R to the Wall<\/li>\n<li>Peoples Chair, Frogger to sidewalk, Squats x 10, Recover<\/li>\n<\/ul>\n<p>Mosey back to Launch for BROGA:<\/p>\n<ul>\n<li>Swan Dive-Arm Hang-Flat Back-Arm Hang-Plank<\/li>\n<li>Plank-Catherine Zeta Jones-DD-Plank<\/li>\n<li>Crescent-WW1-WW2-Triangle-Reverse Triangle-Half Moon-WW2-WW3-Full Moon<\/li>\n<li>FlapJack to the other side&#8230;.and we&#8217;re done!<\/li>\n<\/ul>\n<p>Announcements<\/p>\n<ul>\n<li>RACE: Assault on Black Rock, 03\/16\/2024. Join local PAX on this 7-mile trail race in Sylva<\/li>\n<li>Crash has the Alcatraz Q next Saturday<\/li>\n<li>Q School next Saturday at the Mothership<\/li>\n<li>Point to Point Convergence next Saturday<\/li>\n<\/ul>\n<p>Prayer Requests<\/p>\n<ul>\n<li>Aging parents<\/li>\n<li>Thanksgiving<\/li>\n<\/ul>\n<p>YHC led us out in prayer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama Seal Clap Air Clap CH Squat Imp. Storm Walker CH Squat CH Merkin CH Carolina Dry Dock CH Squat Peter Parker CH Squat Reverse Lunge CH Squat Pendulum Lunge CH Squat CH Derricks CH Squat And a few Side Straddle Hops Mosey to the Bars &amp; Blocks for Partner Work: P1 Dead Hang P2 [&hellip;]<\/p>\n","protected":false},"author":176,"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-23204","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Drano","date":"02\/24\/2024","pax":"Bruin, Cheez Whiz, Crash, Draftee, Drano, Harden, Rubber Ducky, Skyline, Snap-On, Subfloor, The Singing Cowboy, Van Gogh, Wooly Bugger, Ziffel"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23204","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\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23204"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23204\/revisions"}],"predecessor-version":[{"id":23205,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23204\/revisions\/23205"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}