Alcatraz Runs of pain

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Six pax posted at Alcatraz.

Started with a mosey run down to the circle and back.

Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

BB court relays
10 Bobby Hurleys at the baseline, run to ½ court and do 20 Bobbys, run to far court and do 30 Bobbys, run/return to baseline.

Run to pull up bars
Pax do five pull ups and five toes to bar, waiting pax plank

Run again
“Bench” work: at short retaining wall we did: step ups, Dips, Incline Merkins, butt touch squats, calf raises, and then decline merkins.

Run some more.

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do jump squats, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do smurf jacks, repeat

Short mosey run
Back at the BB court: Prison yard burpees; from 7. Pax start in one corner and do 7 burpees, then bear crawl to next corner, do 6 burpees, bear crawl to next corner, do 5 burpees, and so on until 1.

Run. Some. More.
Wall work: Wall sits (rotate pax doing three burpees), BTW.

Back to parking lot:
Airbornes
Mary
Fini
COT

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Mother Rucking Wednesday

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WARMUP: 5 min of burpees, first 3min are man makers, last two are slick burpees. I believe 35 was the number squatch got. 🤢
THE THANG: Ruck up and pickup the Implements of whoa and form a two man column as we make a loop around the park. Mumble chatter voted full size truck battery as the worst coupon so it became the timer. Rotated through Tamp, sandbag, battery and Tommy gun, and stupid plate. How could I forget that annoying thing.

We learned that carrying heavy things for long distance smokes shoulders and forearms.

Finished loop then parked coupons on grate and retrieved other heavy things. Then played “uncle”.
Start from a plank position facing away from coupons.
Count of three jump up and grab coupon and run or try to as fast and for as far as you can until somebody wants to stop. They yell UNCLE and everyone drops coupons where there at and mosey back to starting grate. Plank for the six.
On the count of three everyone runs back to retrieve a coupon that wasn’t yours and race back to starting grate.
Repeato Repeato Repeato

Finished with two minutes of slick burpees.
MARY:
ANNOUNCEMENTS:
COT:

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Less is more

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WARMUP: mosey to the track around the courts.  Windmills, imperial walkers, Moroccan night clubs, merkins, shoulder taps, stretching.  
THE THANG: 5 rounds of 20 & 23’s – 20’s on one end of the track and 23’s on the other – 20’s alternated between LBC’s and Freddy’s.  23 were squats alternating between regular and sumo.  

Next round of 5 – 20 SSH’s and 23 of your choice of merkin (wide arm, regular or Diamond), except the 4th round.  PAX did monkey humpers – just because.  

Next – Tabata – 40 secs on 20 off for 5 minutes

Minute 1 – merkins
Minute 2 – Freddy’s
Minute 3 – SSH
Minute 4 – LBC’s
Minute 5 – Wall sit of gratitude

4 minutes of Broga closed us out at 0715

MARY: no time
ANNOUNCEMENTS:  many
COT: 5th core principle

Thanks for the opportunity, Bitcoin.

Honored,
Cyclops

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boozing at the VA

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WARMUP: overslept so no time
THE THANG: ruck out to #theOFFICE for some pullups and stumbled across a bunch of booze that looked to have throw from behind EarthFare. Silly boys
MARY: did you know? That your baby boy will someday walk on water?
ANNOUNCEMENTS: canola run
COT: had to be there

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Almost 850lbs of weight were moved over and over

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WARMUP: Moroccan night clubs, low slow squats, windmills, merkins, 400 m mosey, more Moroccan night clubs

THE THANG:
Besides our rucks with +-35# each, we had about 600# of combined weight of different sizes and types of sandbags, 4×60# sandbag, 2×40# sandbag, 1×45# Jerry can, 1×60# med ball, 1×80# mes ball… we set them up in a circle and in a rotating way, with rucks on, we performed the following:

3 reps of the sandbag bear complex, complete one cycle for one rep:
power clean to chest,
front squat,
push jerk to back rack,
Back squat,
Push jerk to front rack then ground

If no sandbag available do med ball over the shoulder toss x3

Rotate to next sandbag, med ball, to try different weights and types of sandbags.

After all 7 pax completed one rotation of bags, ruck 400 meters.

In a rotating way, farmer carry sandbags and Jerry can for 50 yards, no SB or JC available near carry a med ball.

After all 7 pax completed one rotation of bags, ruck 400 meters.

We had enough time to do another rotation of the sandbag bear complex with 2 reps each.

After all 7 pax completed one rotation of bags, ruck 200 meters.

It was a though workout but all 7 pax put their best effort.

MARY: 6am
ANNOUNCEMENTS: cannoli run, convergence for Kenya
COT: stays in COT

🎄Tinsel, out

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somewhat soggy sorta sadistic sets

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WARMUP: some mosey. SSH, hillbillies, LSSq
THE THANG: run to a cart corral and 4 rounds of
25 pull ups
25 merkins
25 BBSU
25 flutter (DC)
lap around the lot

run to the shelter at the church (got two rounds find done)
25 leg lifts
25 derkins
24 step up (SC)
25 LBC
lap around the little island

MARY:
ANNOUNCEMENTS:
COT:

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Get the BB out before I can’t type later

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WARMUP: A quick broga-y stretch and mosey through the parking lot w/ some high knees and karaoke.
THE THANG: Picked up cinderblocks and started at the top of the hill adjacent to the JROTC building… 10 reps of each exercise w/ block:
– swings,
– overhead press,
– overhead tricep extension,
– curls,
– upright row,
– merkins,
– lunge w/ core twist,
– squats,
– calf raises

Mosey to bottom of hill and repeat with 1 less rep before heading to next location. 10-9-8…1

The PAX made it to the bottom of the hill near SCES bus loop playground and back to the top of the hill near NFHS bus loop entrance before returning to the starting location adjacent to the JROTC building and returning the blocks.

Mosey back to COT for some additional broga-y stretching.

ANNOUNCEMENTS: Cannoli Run tomorrow, read your newsletter
COT: Show to know!

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