Category: Alcatraz

Tour De Rock

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WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out

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Up and Down

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WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff.
THE THANG: Indian run to pull up boards 6 does 2 burpees. Round the horn pull ups. 1 PAX does pull up while others do merkens. Can’t stop till pax completes reps. Mosey to hill in back of baseball fields. Up and down more times than I can count w squat and LBC work. Soup took over. Mosey to basketball court for Dora exercises with coupons. Mosey to baseball field w coupons. Round the horn stations w coupon completing squats, flutters, merkens, hammers, curls, man makers, lunges. Mosey to hill in front of Runde for 7’s including squats and big boys b
MARY:
ANNOUNCEMENTS: newsletter
COT: what’s happens stays. Prayers and praises spoken.

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Full Moon Fever

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A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did.

THE THANG:
Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence:
SSH x 25, windmill x 10, IW x 10/HW x 10, wide arm merkin x 10,cherry picker x 10, squat x 20, LBC x 20, mountain climber x 20 left arm/leg high, right arm/leg high,Morrocan night club x 20, walk to parking lot lines

Line up at the first parking spot, side shuffle along the lines, advance to the next line, side shuffle along the line, 5 merkins. Rinse/repeat until all lines are covered.

Mosey to the field for Lt Dan’s (knee-tar-jay, squats, 1:4, to 10/40).

Mosey to the bottom of the big hill behind Runde. Run back up/down the hill and each Pax chooses an exercise at the bottom. Run up/down the opposite hill and Pax chooses an exercise at the bottom. Rinse and repeat 2 times.

Mosey to the playground for pull-ups and straight leg lift hold (10 pullups, 60s leg holds) x 3- crowd pleaser!

MARY:
See above

ANNOUNCEMENTS:
Bourbon tasting event Nov 8. F3 Christmas party, Dec 21.

NMM:
Low numbers today, but good mumble chatter and fellowship. Before the start of the workout, a ‘mysterious’ van pulled into the parking lot and someone mooned Fishtix. We believe the van was driven by Uber, but there was no mistaking whose butt was exposed – Alcatraz regular Changeorder! He is a pit-crew member/chaperone for the Fort Mill Band, and parents can rest assured that their children are in the hands of a responsible adult. That incident set the tone for the workout and sparked mumble chatter for much of the hour. Thank you, my friend.

COT:
Prayers for Abbie (Guillain Barre) and Zach (motorcycle accident) as they continue their long road to recovery. Prayers for our divided country and all those affected by the wars in Ukraine and the Middle East.

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Ladder Burpee Fest

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WARMUP:
Warmup: all in cadence
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 hillbilly walkers
– 10 low slow squats
Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in cadence, mosey
THE THANG:
Mosey to the parking lot, where cones have been set up in 10ish yard intervals
Ladder workout
– run forward to first light pole and do one burpee, then nur to start and complete exercise
– Run forward to second light and do 2 burpees, then nur to start and complete exercise
– Repeat for 10 sets of cones. When done, work back down the ladder, completing the exercises in reverse
Exercises per cone :
– 10 archer merkins
– 20 bomb jacks
– 30 wide arm merkins
– 40 squats
– 50 chair crunches
– 40 diamond merkins
– 30 leg raises
– 20 Carolina dry docks
– 10 American hammers – cadence count
– 10 burpees
MARY: walk around the park
ANNOUNCEMENTS:
COT:

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Chainz Return to Alcatraz

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WARMUP:
Django: SSH, Ch-Pickers, Windmill, MNC, (all IC)
W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH,

THE THANG:
Partner Chain Lateral Raises, Partner Chain Front Raises

Laps around Lot (Catch me if you can): Each lap, chained-pax different exercise: OH-Press/hold, Curls

Up & down hill: Django picks MOT (other than mosey), Chained-Pax shuffles

MARY: American CHammers, Flutter-press, Chained-Supermans
Django: CH-LBCs, Vowels & John Hancock, Some boat-flutter thing from Nestel (IDK…)

ANNOUNCEMENTS: Aide for WNC victims, read newsletter
COT: WNC / H-Helene

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Traditional Bootcamp

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WARMUP:

In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence.

THE THANG:

We completed 7 flights of 5 themed exercises in each flight of plyometrics, mixed martial arts, cardo-broga, dirt dog, and lower body followed by a few minutes of ballistic stretches to close.

There was no running, no burpees, and no merkins which was intentional as it seems a down and dirty bootcamp is non-existent these days…so, I led one.:beargryllz:

ANNOUNCEMENTS:

12th anniversary of The Fort on 9/30 at WEP.

COT:

Prayers for intervention of God, Jesus, and the Holy Spirit into our lives as well as healing for Pax specific relative maladies.

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11 years and still counting…..

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WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

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Conversations with middle aged men

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Started with a nice warmup basic

SSH
Windmill
Mnt climbers
Stretching
Merkins
Night clubs

Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill and did more of the same.

Got back to the parking lot where we did a triangle top was burpees the other two points were flutters and HR merkins. After 5 rounds of that… got to the basketball court where we did about 15 minutes of core/abs work.

Solid workout better mumblechatter!

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Up and Down

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WARMUP: SSH, Stretching
THE THANG: elevens up and down two sets of hills. Monkey humpers, jump squats, Merkins, CDDs, hit up the pull up bars and also did some bench work dips and irkins
MARY: yes
ANNOUNCEMENTS:
COT: prayers

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