It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…
The Thang:
Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).
Run to the field Parking Lot and circle up for a…
Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!
Run to far ball field and partner up
Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…
Handed it over to Decibel
50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO
Mosey to the wall:
10 step ups each leg and 20 dips
Rinse and repeat
Mosey to hill for chain sprints.
3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).
Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards
Rosalita x15
Mosey to field to Crab walk then backward bear crawl to COT
NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.
Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)
Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.
Always Honored,
Zima & Decibel Out!