{"id":25336,"date":"2025-06-23T09:04:33","date_gmt":"2025-06-23T13:04:33","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25336"},"modified":"2025-06-23T09:04:33","modified_gmt":"2025-06-23T13:04:33","slug":"an-homage-to-old-school-supermax","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/06\/an-homage-to-old-school-supermax\/","title":{"rendered":"An Homage to Old School SuperMax"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u201c<strong>Easy to Q, Hard to Do<\/strong>\u201d was the old saying at Supermax 2021-2022. Don\u2019t get me wrong, YHC loves the weekly Murph, but there was just something about th<\/span><\/p>\n<p><span style=\"font-weight: 400;\">at old school SuperMax beatdown in the early days of the AO, before the Pull-up bars were built. 4 exercises or less, mode of transportation doesn\u2019t count. Lots of crazy beatdowns would take place before the 0700 bootcamp, it seemed to bring out the crazy in some of the PAX. And the thought occurred to YHC, there is no reason why we couldn\u2019t pay homage to that style beatdown at Alcatraz! It went a little something like this:<\/span><\/p>\n<div id=\"attachment_25332\" style=\"width: 310px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25332\" class=\"wp-image-25332 size-medium\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00-300x300.jpg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00-1024x1024.jpg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00-150x150.jpg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00-768x768.jpg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Supermax_00.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-25332\" class=\"wp-caption-text\">VG inspired Supermax logo<\/p><\/div>\n<p><b>Warm-o-rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mission Statement \/ Core Principles!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abe Vigoda x 8 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WWTC x 12 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulderama x 5 exercises x 10 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey to the blocks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>The Thang<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SuperMax Circuit<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">10 pull ups<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Overhead Carry \/ Mosey<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">20 Thrusters<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Block Crawl<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">30 Curls<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Mosey<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">40 American Hammers<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">And the PAX would go back and forth along the circuit til time is up.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tire Flips til the 6 is up<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut Punch<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">MORE Tire Flips<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">LBC x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mutton Crunch Left x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mutton Crunch Right x 21 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Van Goghdas x 22 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>CoT:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your boys to be men.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out giving thanks for the group thanks for the strollway, thanks for the ability to wake up and do stupid stuff like this, and ask that we go forth and shine a light where it needs to be shone!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>NMM:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just over 1.5 miles travelled, 30x pull ups, 4x 100M block crawls, 80x Thrusters, 120x Curls, 160x American Hammers, and lots of tire flips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The tire flips were an Omaha, admittedly, but they still count in the vein of old school SuperMax as a \u201cmode of transportation\u201d!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">I think we could have gotten another lap in without any Tire Flipping and no Mary, but it was some brutal weather and the PAX were all thoroughly drenched. The PAX would have spent less time together too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Subfloor commented there was a reason old SuperMax workouts were only 45 minutes and not 1 hour\u2026 I think he is on point there.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T-Claps to our 6 Murphers, 5 of whom were able to stay and doubledown!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to see Bullwinkle back out and dipping his toes back into running 12 weeks post hip surgery. He was wisely modifying and easing into things, but still getting after it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crash showed up in a boot, and YHC yelled out in horror. Caught a rock while running and that\u2019s all it takes sometimes. He, Tonka, and Bullwinkle modified the second run and setup their American Hammer station when the rest of the PAX hit the end, it was a solid flow and seemed to work well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tonka, still rocking his Boot, challenged YHC for the last Block Crawl to a race &#8211; and nearly killed YHC pushing it to the limit at the end. While Tonka\u2019s body crossed the finish line first, YHC\u2019s block hit the finish line by using every last ounce of strength left &#8211; so he declared me the winner. I think Tonka could still rest easy at night knowing he\u2019s younger and better looking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziggy and Zima were leading the MC with a discussion on AI. Escalation of services &#8211; whoever pays more for AI wins, students at LSU openly showing ChatGPT writing their Senior Thesis\u2019 at graduation, needing to use it for assignments &#8211; but not to do the assignments, how you need a modicum of knowledge to properly ask AI questions, AI Art generation, etc\u2026\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evidently, Rubber Ducky is actually based upon the Rubber in tires, and the PAX needing<br \/>\nto Duck, because he sends those tires flying.\u00a0 Tire Flip King of the Dash.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wooly Bugger was the last PAX to show, and as the Redline running site Q, he can thrown down with the best of them at a bootcamp! Keep leading strong, sir!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great to hang out with Hawkeye during the Murph, he had a fun case of the runs that came on during his run (we\u2019ve all been there!), and eventually came driving back to the pull-up bars to knockout out his reps with ease. Probably because he felt lighter?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziffle showed up a little late for the Murph, but doubled down with much strength and resilience. He commented that he was not happy with YHC for helping him realize he was out of shape, but in reality he\u2019s quite the beast!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zima somehow managed to run 9 miles on Friday, then doubled down Saturday, and was planning to run again on Sunday. YHC needs to investigate whatever chemicals he is putting in his hot tub! Well done, sir!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some discussion on YHC\u2019s AI art, which was shockingly easy to create with Gemini. There were 3 Alcatraz options that were sent to Zima to help me choose a winner, and the Supermax Art was created in &lt;10 minutes of back and forth. It\u2019s slightly addicting making these\u2026 thanks Rollback!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What a morning. YHC was wiped out and needed a nap upon returning home. After waking from the nap, I realized I still had the AO keys in my pocket and returned them to the block pile on Sunday af<\/span><span style=\"font-weight: 400;\">ter attending second service at ROCC. Thanks for the opportunity to lead this great AO!<\/span><\/p>\n<p>VG<\/p>\n<div id=\"attachment_25335\" style=\"width: 1034px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25335\" class=\"wp-image-25335 size-large\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-1024x1024.jpeg\" alt=\"\" width=\"1024\" height=\"1024\" srcset=\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-1024x1024.jpeg 1024w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-300x300.jpeg 300w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-150x150.jpeg 150w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-768x768.jpeg 768w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09-1536x1536.jpeg 1536w, https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/06\/VG_Alcatraz09.jpeg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><p id=\"caption-attachment-25335\" class=\"wp-caption-text\">VG inspired Alcatraz logo.<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u201cEasy to Q, Hard to Do\u201d was the old saying at Supermax 2021-2022. Don\u2019t get me wrong, YHC loves the weekly Murph, but there was just something about th at old school SuperMax beatdown in the early days of the AO, before the Pull-up bars were built. 4 exercises or less, mode of transportation doesn\u2019t [&hellip;]<\/p>\n","protected":false},"author":42,"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-25336","post","type-post","status-publish","format-standard","hentry","category-alcatraz"],"acf":{"q":"Van Gogh","date":"06\/21\/2025","pax":"@Zima (DD), @Rubber Ducky (DD), @Bullwinkle (DD), @Hawkeye, @Ziffel -Zibi Wozniak (late, DD), @Drip, @Subfloor, @Crash, @Wooly Bugger, @ziggy stardust (WD) @Tonka (WB), @van.gogh (QIC, DD)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25336","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\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25336"}],"version-history":[{"count":4,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25336\/revisions"}],"predecessor-version":[{"id":25340,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25336\/revisions\/25340"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}