Cold morning for Alcatraz, but 5 brave Pax still made it out to the ROCC.\u00a0 We started with a mosey to the pull up bars where Rachel Ray and Hitchcock where finishing up their Murph. They joined us for the warmup and we picked up our frozen blocks.\u00a0 We had 5 – 10 min Pain Stations to get through in our next 50 minutes we had left.\u00a0 I told Hicthcock to pick a number 1-5 and he picked 7, we laughed, but forgave him because his brain probably had a lack of oxygen after his first Murph.<\/p>\n
Station 1 – Planks – 10 Minutes <\/strong><\/p>\n High Plank 15 Ct. | Low Plank 15 Ct | Sprint \u2013 EMOM<\/p>\n Station 2 – Merkin EMOM – 10 Minutes <\/strong><\/p>\n Count number of Merkins for first 20 seconds of first minute – Repeat that number for each of the next 9 minutes<\/p>\n Station 3 – Blocks – 10 Minutes – AMRAP – Keep increasing by 2\u00a0<\/strong><\/p>\n Push Press \u2013 2, 4, 6, 8\u2026<\/p>\n Squat \u2013 2, 4, 6, 8\u2026<\/p>\n Curl \u2013 2, 4, 6, 8\u2026<\/p>\n Burpee \u2013 2,4,6,8…<\/p>\n Station 4 – Block Walk – 10 Minutes<\/strong><\/p>\n Partner up \u2013 Rifle Carry- Every time you have to lower block you and partner do 1 burpee – Add one burpee each time you break from rifle carry<\/p>\n Station 5 \u2013 Legs- 10 Minutes \u2013 EMOM<\/strong><\/p>\n Lunge Walk down\/Crab Walk back<\/p>\n The rest of the of the workout went pretty well besides rifle carrying the cold blocks for 10 minutes led to frostebite setting in on my fingers.<\/p>\n COT\u00a0 – Go out and run with Beverly and send him a donation for Run for HOPE.<\/p>\n","protected":false},"excerpt":{"rendered":" Cold morning for Alcatraz, but 5 brave Pax still made it out to the ROCC.\u00a0 We started with a mosey to the pull up bars where Rachel Ray and Hitchcock where finishing up their Murph. They joined us for the warmup and we picked up our frozen blocks.\u00a0 We had 5 – 10 min Pain […]<\/p>\n","protected":false},"author":610,"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-24564","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Workbench","date":"1\/25\/25","pax":"Wooly Bugger, Rachael Ray, Blind Date, Workbench, former FNG from Charlotte - Hitchcock
\r\nRachel Ray, Hitchcock, Van Gogh for the Murph "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24564","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\/610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24564"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24564\/revisions"}],"predecessor-version":[{"id":24565,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24564\/revisions\/24565"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}