As YHC turned the calendar it was one of several reminders that I’m weeks away from my 65th birthday – medicare supplement mailers, social security statements, and Facebook posts showing fitness levels that indicate longevity and exercises to improve – most of which have some fee component if you buy into the total workout plan.\u00a0 Not very F3 but perhaps a workout could be pulled together from all this information.<\/p>\n
Upon my arrival 5 pax were completing their Murph SuperMax – Tonka, Van Gogh, Head Hunter, (Cobains for missing HeadHunter in the day of backblast as one of the SuperMax pax) Ziffel, and a long lost Drano.\u00a0 Unfortunately Drano and Ziffel departed but Drano did commit to be a more regular visitor in the new year.<\/p>\n
Other pax assembled and we began with a fairly standard warmorama.\u00a0 Side lunges with kicks were not as smooth as envisioned but we got em done.\u00a0 We finished with Dry Dock Crabs and all pax are now qualified for the US (or at least the Australian) breaking team.<\/p>\n
Mosey to the back for blocks and the explanation of today’s battle to improve our longevity fitness measures.\u00a0 First we concentrated on strength – overall and grip.\u00a0 We partnered up for a Catch Me if You Can – P 1 farmer carried blocks while P 2 knocked out 15 merkins run to P1 and flap jack.\u00a0 Continue all around the church for 1 lap.<\/p>\n
We then gathered in grass behind church to work on a couple of other old age issues.\u00a0 Standing from a sitting position is another measure so to improve we did Turkish get ups with dumbbells and a kettlebell.\u00a0 All rotated through 5 x each side and if not getting up pax were getting down by doing squatty potties on the blocks.<\/p>\n
Next up were balance drills.\u00a0 1 leg up block curls, presses, dead lifts and Bulgarian split squats. 10x each leg.<\/p>\n
Blocks up and mosey over to the pull up bars.\u00a0 Test here was the dead hang – goal on the internet is 2 minutes.\u00a0 We tried to hold til end of Hank Williams singing All My Rowdy Friends Have Settled Down.\u00a0 Tonka was big winner here.\u00a0 As with all pull up bar exercises we can all use more work.\u00a0 Van Gogh got in plug for Super Max here.<\/p>\n
Finally we needed to work on our VO2 Max.\u00a0 Something about lung capacity.\u00a0 YHC still doesn’t quite know what it is or how to measure but it sounds important.\u00a0 Apparently best way to improve this is with interval work.\u00a0 To parking lot for sprints – or try to push for at least 80% of your top speed for 4 minutes then 4 minutes of walking followed by another 4 minutes of sprints.<\/p>\n
Walk back to launch for a short Mary and we’re done.<\/p>\n
NMM<\/p>\n
Good group on this first Alcatraz of the year<\/p>\n
Dr Toot thought burpee penalty should be enforced for Adobe and Cruiser showing up a few minutes late.\u00a0 YHC had promised no burpees and knew enough other stuff was coming<\/p>\n
Catch me if you can had some modifications – but all got in work<\/p>\n
Van Gogh can do stand from sitting with no hand or elbow assistance – not sure any other pax even attempted #itsharderthanyouthink<\/p>\n
Turkish get ups created some MC – those who used kettlebell were beasts<\/p>\n
2 minutes (or All My Rowdy Friends Have Settled Down) of dead hang is a long time<\/p>\n
Sprints at the end were a crowdpleaser<\/p>\n
ANNOUNCEMENTS<\/p>\n
Anniversary Convergence Next Saturday at Hanes Park – reach out to pax not seen in a while or FNGs – Coffeteria after at Blue Steel’s place<\/p>\n
SuperMax may be on – check Slack for any of the regular attendees<\/p>\n
Bootsie taking over site Q of Flatline soon<\/p>\n
VI challenge starts this week<\/p>\n
Lots of pax with upcoming Qs – check Slack and show up<\/p>\n
Also check Slack for other service opps – Samaritan, Greenest, WNC Work trip, Etc.<\/p>\n
COT<\/p>\n
Plunger’s family with his father in hospice<\/p>\n
Drano’s family on loss of uncle<\/p>\n
Several others with illness, injuries or loss of loved ones<\/p>\n
YHC took us out<\/p>\n
Always an honor<\/p>\n
DQ<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
As YHC turned the calendar it was one of several reminders that I’m weeks away from my 65th birthday – medicare supplement mailers, social security statements, and Facebook posts showing fitness levels that indicate longevity and exercises to improve – most of which have some fee component if you buy into the total workout plan.\u00a0 […]<\/p>\n","protected":false},"author":191,"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-26240","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Drama Queen","date":"01\/03\/2026","pax":"Dr. Toot, Van Gogh, Adobe, Cruiser, Ziggy, Tonka, Head Hunter, Drip, Crash, Subfloor, Drama Queen"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26240","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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=26240"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26240\/revisions"}],"predecessor-version":[{"id":26241,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/26240\/revisions\/26241"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=26240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=26240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=26240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}