{"id":23834,"date":"2024-07-13T12:08:18","date_gmt":"2024-07-13T16:08:18","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23834"},"modified":"2024-07-24T08:58:53","modified_gmt":"2024-07-24T12:58:53","slug":"prison-workout-2","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/prison-workout-2\/","title":{"rendered":"Prison Workout"},"content":{"rendered":"<h4><strong>Warmoroma<\/strong><\/h4>\n<ul>\n<li>Side straddle hop<\/li>\n<li>Abe Vigoda<\/li>\n<li>Whirly with a clap<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>The Work<\/strong><\/h4>\n<p>Mosey to the ticket counter.\u00a0 All pax purchased a ticket to the main event.<\/p>\n<p>Teams of two (2).\u00a0 PAX 1 farmer carries both blocks as long and a fast as his forearms will allow toward the first corner of the parking lot.\u00a0 PAX 2 follows besides and offers words of encouragement.\u00a0 Switching back and forth until both blocks arrive at station #1.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #1 \u2013 round #1<\/p>\n<p>Team conducts a combined QTY 50, right leg forward lunges (while holding two blocks).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #2 \u2013 round #1<\/p>\n<p>Team conducts a combined QTY of 50 burpees.<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #3 &#8211; round #1<\/p>\n<p>Team conducts a combined QTY 50, right leg rear lunges (while holding two blocks).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #4 &#8211; round #1<\/p>\n<p>Team conducts a combined QTY 100, bench press (PAX choice of 1 block or 2).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Station #1 &#8211; round #2<\/p>\n<p>Team conducts a combined QTY 50, left leg forward lunges (while holding two blocks).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #2 &#8211; round #2<\/p>\n<p>Team conducts a combined QTY of 50 burpees.<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #3 &#8211; round #2<\/p>\n<p>Team conducts a combined QTY 50, left leg rear lunges (while holding two blocks).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Station #4 &#8211; round #2<\/p>\n<p>Team conducts a combined QTY 100, bench press (PAX choice of 1 block or 2).<\/p>\n<p>PAX 1 farmer carries both blocks to next station as quickly as possible.\u00a0 Switch with PAX 2 when muscle failure requires a switch.<\/p>\n<p>&nbsp;<\/p>\n<p>Almost done.\u00a0 Need to return the blocks.\u00a0 Rifle carry one block each from the front parking lot to storage area in the back.\u00a0 If a break is needed, there is a 10 burpee penalty.\u00a0 YHC was the first to drop and conduct the burpees.<\/p>\n<p>Final couple of minutes were reserved for Mary.\u00a0 Conducted, in cadence, 50 flutter kicks.\u00a0 Q mixed in some words of encouragement during the count.\u00a0 Simple things like, \u201chalf-way-there, don\u2019t-quit- now, fif-teen more, al-most-there\u201d.<\/p>\n<p><span style=\"text-decoration: underline\">Time<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4>NMM<\/h4>\n<p>Q needs some practice on the mission statement.\u00a0 Noted, Van Gogh.\u00a0 I\u2019ll try harder.\u00a0 I get three more attempts next week.\u00a0 Check the preblast coming in a few days.\u00a0 Hope to see you there to see if I can make any improvements.<\/p>\n<p>Halfway through the workout Wooly Bugger said \u201cthis looks like a prison workout\u201d.\u00a0 Thank you for the kind words.<\/p>\n<p>Great F1 &amp; F2 was had by all.\u00a0 Strong work gentlemen.\u00a0 I appreciate the push.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warmoroma Side straddle hop Abe Vigoda Whirly with a clap &nbsp; The Work Mosey to the ticket counter.\u00a0 All pax purchased a ticket to the main event. Teams of two (2).\u00a0 PAX 1 farmer carries both blocks as long and a fast as his forearms will allow toward the first corner of the parking lot.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":664,"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-23834","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Draftee","date":"07-13-2024","pax":"Van Gogh, Tonka (WB), Wooly Bugger, BooBooBustAMove, Head Hunter, Sparky, (visitor from downrange), Ziggy Stardust (WD), Draftee (Q)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23834","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\/664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23834"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23834\/revisions"}],"predecessor-version":[{"id":23841,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23834\/revisions\/23841"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23834"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23834"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23834"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}