The sunny, humid, but not crazy hot morning greeted the intrepid PAX. As usual, I had a simple, unimaginative plan for the crew.<\/p>\n
After a short stretchy warmorama, we ambled to acquire coupons. My plan was to get the heart rate up with no running as we have several PAX with limitations. I also wanted to keep the weather to not be a limiting factor, So we headed to the grass field behind the ROCC close to the woods where we were shaded throughout and took advantage of the cool, soft, dewy grass underfoot.<\/p>\n
THE THANG: Tabata-style, 42 seconds on and 18 seconds rest.<\/p>\n
Freddy Mercs<\/p>\n
Curls<\/p>\n
Marching Prom Dates<\/p>\n
Merkins<\/p>\n
American Hammers<\/p>\n
alternating lunges<\/p>\n
Overhead press<\/p>\n
Bootstrap squats<\/p>\n
Pickle Pounders<\/p>\n
Marching prom dates<\/p>\n
Curls<\/p>\n
Wide merkins<\/p>\n
Jane Fonda, R side down<\/p>\n
L leg lunges<\/p>\n
Crunchy frogs<\/p>\n
Crucible Merkins<\/p>\n
Bent over rows<\/p>\n
Burpees<\/p>\n
Monkey Humpers<\/p>\n
Jane Fonda, L side down<\/p>\n
Curls<\/p>\n
R leg prom dates<\/p>\n
Merkins<\/p>\n
Plank jacks<\/p>\n
Skull crushers<\/p>\n
L leg lunges<\/p>\n
R side lunges<\/p>\n
merkins<\/p>\n
Penguin crunches<\/p>\n
Curls<\/p>\n
L leg prom dates<\/p>\n
Curls<\/p>\n
Diamond merkins<\/p>\n
WW IIs<\/p>\n
Overhead Press<\/p>\n
Curls<\/p>\n
Shoulder taps<\/p>\n
LBCs<\/p>\n
Marching prom dates<\/p>\n
Burpees<\/p>\n
Return the coupons and lastly dead hung on the pull up bars for 60 seconds. Ambled back to the start.<\/p>\n
ANNOUNCEMENTS: Multiple convergences late of the week and weekend, so keep up with Slack to make sure you show up at the right place.<\/p>\n
COT: Peace. Took the PAX out with thanks for this group and the reason we meet and the authority that is imparted to us as we leave and go about our day.<\/p>\n
MNM: Ziffel doubled down with Supermaxx, managed to break a coupon on grass, and kept the morning lively with his humor despite the inability to understand what was said. Adobe’s eye shiner is almost gone, Crash was super strong throughout as his foot repairs. Draftee relentlessly shows up and shows out as he has created a new level of comraderie with the coveted belt. Dr. Decay reinforces the concept that youth can easily overcome the difficulties presented by old farts. TaxBreak, well all I can say about him is look out #fastholes, there’s a new sheriff in town. Subfloor’s guns are surpassed by his repartee; things go better if he is present. Turns out Zig can do more than navigate the beatdown, he is smarter than he looks. Tonka is more than a pretty face as he is overcoming his foot ailment as well. Subfloor, I left the keys in the grass, but the bugs did carry them off.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The sunny, humid, but not crazy hot morning greeted the intrepid PAX. As usual, I had a simple, unimaginative plan for the crew. After a short stretchy warmorama, we ambled to acquire coupons. My plan was to get the heart rate up with no running as we have several PAX with limitations. I also wanted […]<\/p>\n","protected":false},"author":137,"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-25364","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Root Canal aka The Pharaoh aka Dr. Toot","date":"28 June 2025","pax":"Subfloor, Dr. Decay, Tax Break, Draftee, Ziffel, Adobe, Ziggy Stardust, Tonka, Crash, Dr. Toot"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25364","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\/137"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25364"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25364\/revisions"}],"predecessor-version":[{"id":25365,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25364\/revisions\/25365"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25364"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25364"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25364"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}