{"id":23457,"date":"2024-04-21T16:54:50","date_gmt":"2024-04-21T20:54:50","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23457"},"modified":"2024-04-21T16:54:50","modified_gmt":"2024-04-21T20:54:50","slug":"the-beatdizzle","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/04\/the-beatdizzle\/","title":{"rendered":"the Beatdizzle"},"content":{"rendered":"

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

When I pulled up into the parking lot, I thought the start time had been moved and I had missed the workout!
\nThere were a TON of cars at Alcatraz.
\nApparently everyone wanted to do a Murph this morning. Any who chose to double down this morning, I apologize in advance!
\nThis one is gonna hurt a little.<\/p>\n

After losing almost half the crowd that did the Murph, we picked up just as many PAX to make it a nice 10 #HIM\u2019s this morning for the Ballad of Martha and Snoop. AKA, the Beatdizzle.<\/p>\n

Let\u2019s begin.<\/p>\n

Warm-O-Rama:<\/strong>
\nUsual suspects here\u2026
\nSSH, Whirly w. Clap, Abe Pagoda, Arm swirlies F & B, 5 Burpees. ( Crowd Pleaser ).<\/p>\n

The THANG:<\/strong>
\nCrash asked after checking out the \u201cparty favors\u201d, \u201c So, we\u2019re just going to listen to Snoop Dogg this morning?\u201d Yes\u2026.yes we are!<\/p>\n

The plan was sorta – kinda simple-ish.
\nMultiple parts to the beatdown, lots of travel all over the AO. We were going to get our $$$ worth this morning.<\/p>\n

PART 1: The DOGG CRAWL<\/strong>
\nFor the front walkway of Alcatraz, PAX were instructed to Incline Plank walk along the curb. When the Q says Drop, you do 10 ( Irkins or Derkins ), depending on which position you were in. So we did!
\nAlong the way, Zima chimed in\u2026.\u201d You definitely need to have done the Murph this morning to call some stupid crap like this \u201c. About halfway down, PAX were instructed to Flip Flop to Decline Plank walk, and continue.
\nWe finally made it to the end. OUCH.<\/p>\n

PART 2: THE DOGG<\/strong>
\nAlternate exercises and run to the other end of the parking lot, complete the next exercise.
\n20 Dive Bombers, Run
\n4 One Leg Burpee, Run back
\n20 Gorilla Humpers, Run
\n4 Groiners ( Double Count ), Run Back.<\/p>\n

– We did this 2 x<\/p>\n

PART 3: GET YO PAPER MADE<\/strong> ( All about the Benjamins )
\nGrab some blocks:
\n25 Curls, 25 Skull Crushers, 25 Dead Lifts, 25 OH Press\u2026. And then\u2026.
\n25 Lawnmowers, 25 Bus Drivers, 25 Grave diggers, 25 Bent Rows.<\/p>\n

PART 4: PULL UP LIKE IT\u2019S HOT<\/strong>
\n10 Pull ups \u2014\u2014 Run a lap through the Woods
\n20 Knee ups \u2014\u2014 Run a lap through the Woods
\n10 Leg Kicks \u2014\u2014 Run a lap through the Woods
\n60 second Bar Hang<\/p>\n

PART 5: DEATH ROW BUNNY<\/strong>
\nMurder Bunny half way across the back parking lot.
\n9 mm ( Rifle ) carry back.<\/p>\n

PART 6: MARTHA and WILLIE<\/strong>
\nFor Martha \\ Mary, we did WWII Willies ( Just WWII\u2019s for the remainder of the workout )<\/p>\n

TIME..<\/p>\n

COT:<\/strong><\/p>\n

Announcements:
\nToday was NOT Earth Day,<\/p>\n

Prayers:
\nHansels Aunt suffered a stroke, and his Mother in Law is going through some mental health issues.
\nPrayers for Ziggy\u2019s mom who passed away, prayers for the family.
\nPrayers for GasMans Mom and Step Dad who are serving as missionaries in Botswana. Struggles adapting.
\nPrayers for Peace on Earth.<\/p>\n

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

When I pulled up into the parking lot, I thought the start time had been moved and I had missed the workout! There were a TON of cars at Alcatraz. Apparently everyone wanted to do a Murph this morning. Any who chose to double down this morning, I apologize in advance! This one is gonna […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112,116],"tags":[],"class_list":["post-23457","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp","category-wefoco"],"acf":{"q":"Adobe","date":"4-20-24","pax":"Hansel, Zima, Wooly Bugger, GasMan (Former FNG), Ziffle, Offsides, Crash, Cruiser, Tonka, Adobe
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