\nSSH, Abe V, Whirly, Arm Swirlie F&B, Michael Phelps\u2026enough of that.
\nWith the temps being what they were, the Q decided to start with a warm up lap around the parking lot.<\/p>\n
The THANG:<\/strong> Pretty simple concept here.<\/p>\n 8 Exercises listed on the weinke. BUT, there\u2019s a catch.<\/p>\n The Q instructed that if you dropped your block, or there was any \u201cundue delay\u201d, there would be consequences. There was a Front part of the card and a back part of the card ( See below. )<\/p>\n We made it through the front side, ( ARM PORTION ) only having to stop 2 times. ( blocks were frozen solid ). Time.<\/p>\n Mary:<\/strong> COT:<\/strong> YHC took us out.<\/p>\n","protected":false},"excerpt":{"rendered":" GOOD MOOORRRNING\u2026.ALCATRAAAAZZZZZZ!!!! The Q rolled into the parking lot and noticed there were 2 warm bodies already there. ( Fresh off a brisk Murph, no doubt. ) I drove to the back of the joint to set up the instructions for the morning. Back to the front, got out of the car and had a […]<\/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],"tags":[],"class_list":["post-24350","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Adobe","date":"12-21-24","pax":"Woolly Bugger, Drip, Cruiser, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24350","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\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24350"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24350\/revisions"}],"predecessor-version":[{"id":24352,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24350\/revisions\/24352"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24350"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nAfter returning to the starting line, the Q grabbed the ghetto blaster which was rocking an awesome Christmas themed playlist, and we headed to the blocks.<\/p>\n
\nDo 24 Reps of each exercise ( 24\u2026for the year\u2026not the Eve.. Sorry Drip )
\nTry to get 3 rounds in\u2026<\/p>\n
\nThat\u2019s right.. 10 Burpees.<\/p>\n
\nAnd we made it through 2 rounds of the back side of the card. ( LET PORTION )<\/p>\n![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/12\/Elf_Alcatraz-12-21-24_Page_1-300x232.png\")
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2024\/12\/Elf_Alcatraz-12-21-24_Page_2-300x232.png\")
<\/p>\n
\nNo Time\u2026.<\/p>\n
\nAnnouncements: Greenest today. Samaritans Ministry signup for 2025.
\nPrayers: Prayers for everyone outdoors. Prayers for PAX traveling.<\/p>\n