Head Hunter was able to get YHC on the Q calendar several months ago.\u00a0 I expected to be 100% and ready to push it, but I am not yet 100%……but still want to push it.\u00a0 so here is how it went down.<\/p>\n
Murph at 0600.\u00a0 I am not cleared to run for more than a minute and I needed Blocks for Alcatraz……so forced labor it is.\u00a0 Perform your round of pull ups, merkins, and squats.\u00a0 then rifle carry a block to the end of the gravel lot and place the block in my car.\u00a0 then run back and start another round.\u00a0 after 20 bl0cks are in my car, switch to 10 V ups and resume next round.<\/p>\n
645 time was called and my call was full.<\/p>\n
COT – prayers for kids in school and bus drivers<\/p>\n
Lamb chop takes off for a beach trip and Code Red continues the murph.\u00a0 everyone else gets ready for Alcatraz.<\/p>\n
Alcatraz……<\/p>\n
Warm o rama – SSH, abe V, michael phelps, Imperial Walkers<\/p>\n
mosey to the parking lot near the playground where pax all picked out a block and a 10ft rope.<\/p>\n
the thang….<\/p>\n
cycle 1:<\/p>\n
backwards block pull with the rope to the top of the parking lot.\u00a0 perform 5 burpees.\u00a0 rifle carry back to bottom of parking lot.\u00a0 5 burpees.\u00a0 continue for 5 rounds.<\/p>\n
Cycle 2:<\/p>\n
crawl bear up the parking lot.\u00a0 perform 5 (needs a name) – elbow plank, use one arm to push the block away from you and then pull it back – back and forth.\u00a0 Then bear crawl DB drill down the parking lot spaces (everyone loved this).\u00a0 perform the elbow plank thingys at the bottom and repeat cycle x 3 laps.<\/p>\n
Cycle 3:<\/p>\n
pull block back up the parking lot, 5 merkins, bear crawl block push the block back down, 5 merkins.\u00a0 repeato x 3 rounds<\/p>\n
<\/p>\n
Mosey back to start for Mary<\/p>\n
Freddie Merc<\/p>\n
LBC<\/p>\n
Low Flutter<\/p>\n
Huck Merkins<\/p>\n
COT<\/p>\n
Head Hunter has 2 Qs this week<\/p>\n
prayers for kids in school. YHC took us out.<\/p>\n
NMM<\/p>\n
So much, just so much<\/p>\n
Great to see Code Red out there this morning!<\/p>\n
Lamb Chop was happy there was no running<\/p>\n
Head Hunter is a monster and completed the Murph in only a few rounds.\u00a0 Also out in front all morning, while wearing pants<\/p>\n
Crash had one request, no bear crawl block push – I am so sorry<\/p>\n
Subfloor had lots to say about the music – which was at one end of the parking lot – so he heard every other song<\/p>\n
Adobe never complained, I think he had fun.<\/p>\n
Workbench…..well…. he felt the block pull and rifle carry was easy, so he used 3 blocks<\/p>\n
Root was in game mode.\u00a0 no complaints. just work.\u00a0 and made it look easy.<\/p>\n
The Duck was really excited when it started to sprinkle rain, seems to make him go faster.<\/p>\n
Ziggy is coming off a GI bug.\u00a0 I dont know how he did this workout after a GI bug<\/p>\n
Draino somehow finds a way to make a hard workout harder.\u00a0 some sort of duck walk but different.\u00a0 we all just watched. He also ran in.\u00a0 I think from Yadkinville.<\/p>\n
All in all the weather was great, the PAX were amazing, and it was good to be back out there.\u00a0 My shoulders are tired.<\/p>\n
<\/p>\n
Head Hunter, thanks for allowing me to lead this group.<\/p>\n","protected":false},"excerpt":{"rendered":"
Head Hunter was able to get YHC on the Q calendar several months ago.\u00a0 I expected to be 100% and ready to push it, but I am not yet 100%……but still want to push it.\u00a0 so here is how it went down. Murph at 0600.\u00a0 I am not cleared to run for more than a […]<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[183],"class_list":["post-27280","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-alcatraz"],"acf":{"q":"Huckleberry","date":"8\/22\/26","pax":"Code Red, Head Hunter, Root canal, Lamb Chop, Crash, Workbench, Ziggy, Subfloor, Rubber Ducky, Adobe, Draino"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27280","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\/177"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27280"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27280\/revisions"}],"predecessor-version":[{"id":27281,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27280\/revisions\/27281"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}