Nineteen strong started their Saturday morning with the innaugural launch of Alcatraz.

The Thang:

Run around Runde. (RAR)

Funhouse at Q

COP
25 SSH, 25 IW, 25 squats, 15 merkins, 25 SSH, 25 Sumo slow squats, 25 Freddy mercury, 25 SSH

Run the bases. Lunge to first.  1 dirty burpee (DB). sprint to 2nd. 2 DB. Rabbit hops to 3rd. 3 DBs. Sprint to home. 4 DBs. Rinse and repeat.

Mosey to behind the dugouts.

30 step ups, 15 derkins. Rinse and repeat.

On your backs. Ins and outs, 25, low slow flutter and hold 6″

Hand off to Senator Tressel

Mosey to 2nd ball field and find a spot in front of the concension stand wall

People’s chair 60 secs

Karaoke to outfiield and back  – repeat facing opposide side

People’s chair 60 secs – raise right/ raise left leg

Lung walk/inchworm crawl to outfield, repeat the same back to the wall

People’s chair 60 secs, arms out

Bear crawl/crabwalk to outfield, repeat the same back to the wall

Peoples chair 60 secs, arms up

Plank it up, 5 merkins in cadence, 5 mountain climbers in cadence, pause – get into track start position, on your mark, set, go! 

Sprint to end of outfield, 5 burpees, sprint back to wall, plank

Six wide arm merkins in cadence, pause, get into track start position, sprint to end of outfiield, 5 burpees, sprint back to wall, plank

25 LBC’s (audible)

COT

Moleskin

The weather was perfect in Runde for the first Alcatraz workout.  Before the sun came up, there was an orange glow seemingly from the Duke plant which prompted some Pax to say we should have called this workout ‘Reactor.’  First half Q, Funhouse,  set the tone early during lunges when he said, ‘if your knees don’t get dirty, you are not doing it right.’    No response came from the Pax to force the Q to call out bomb jacks, but the collective tongue biting was palpable.  During a plank at the first half of the workout, Free Bird appeard to be enjoying a can of Yingling that was sitting next to him.  He wouldn’t claim it, but some pax wondered if he was starting his Saturday morning with a cold one (hey, it’s 12 o’clock somewhere).   YHC appeared to be the one drinking as his Karaoke’s were far from a straight line, and he failed to follow some of his own instructions during the sprints  (the Pax kept him straight – thank you!)  Atticus was a beast on the lunge and inchworm sequence.

It was a great morning and a privilege to kick off Alcatraz with Funhouse and a strong group of men.  Welcome FNG’s, Beaker, Bunsen, and Applesauce – hope to see you again.   We are looking forward to the coming weeks as we become more familiar with Runde and find new ways to make you stronger.  The call for new Q’s will be coming shortly so get ready!