7 for BAOPS at Alcatraz this week.  Apparently some Pax on this side of town were afraid of a little rain, forgetting Core Principle #3.  Either way, Pothole and YHC decided not to disappoint those who chose the harder thing today.  I didn’t really intend to play with the BAOPS acronym, but it works.

The Thang

Gears up first.  Mosey off campus by the Golf Course down Tega Cay drive on the paved path.

Three stops on the way, mostly to keep the 6 with us:

• SSH
• Low Slow Squats
• Mountain Climbers
• CDDs
• Dips
• Derkins

Gathered at the bottom of the bottom of the Golf Cart path just past the Glennon Center for the main event for this half: Man Maker Circuits

PAX choose a rock that will challenge them.

10 Man Makers with the Rock, then hoist the Rock and jog it to the top of the hill at the light pole.  Each time a different exercise with 10 reps and back down to repeat:

• Overhead Press
• Flutter Press
• Curls
• Up and Overs

Ditch the Rocks and Mosey back with two stops, 5 Reps each:

• Bombjacks
• Burpees

Hand off to Pothole.

Short COP, since Gears doesn’t do them to start.  Move to side of lot with 6×6’s for calf action.

50 calf raises, 40 American hammers, 30 calf raises, 20 American hammers, 10 calf raises.  Run 2 laps around parking lot after finishing each exercise.

Next set. Sprint finisher. Sprint from first parking spot to last. Walk to end of pavement. Rinse and repeat 8-10 times.

6MOM to Finish

NMM

A few of the guys laid it out there today.  The key takeaway is to find men you can open up to and don’t be afraid.  You’ll find guys are struggling and together we can rise above the flux.  Don’t keep your walls up and pretend everything is ok.

Also, Uber shouldn’t cut corners on the run.

Announcements:

Ass Kicking Autumn starts Monday.  Bring your boys out and see what the region has to offer.

Plans underway for Christmas Party, Dec 4th.  Limited capacity, so plan ahead.

Call up/Text/DM three friends you haven’t seen in a while and invite them out.  They will thank you.

Honor to Serve.