Category: Alcatraz

Double trouble at The Rock

Leave a comment

WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

TClap |
0

Battle Buddies Reunited

Leave a comment

Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady took the 2nd half and ran us into some hills!

WARMUP: Short mosey around the COT parking lot, burpees OYO while YHC explained the exercises at each station located in several parking spaces in the lot.

THE THANG:
#1 – Set-up 12 stations with various equipment and exercises. All exercises targeted upper body and core. Asked the PAX to partner up. Partner1 performs exercise at the station while Parnter2 bear crawls to the middle row of parking spaces in the lot – performs 3 Kraken Burpees – then bear crawls back to Partner1. FlapJack and then move to the next station. Most teams completed 11 out of the 12 stations.

#2 – 30 minutes up, time for the 2nd half. Shady took us on a short mosey out of the COT parking lot, took a left and stopped at the 1st hill on the right. 7s were called with a combo exercise of 1 CDD + 1 Merkin at the top and jump squats at the bottom of the hill. Upon completion we moseyed to the spigot to cool off and then headed to the pullup bars. PAX were asked to hold plank while 1 PAX completed AMRAP of pullups. Once all PAX completed 1 round of pullups we moseyed to the hill on the backside of the ballfields. Ran down as a group and performed 10 walking lunges back and forth accross the street. We than ran to the top and repeated the walking lunge routine. Thank God it was time to head back to COT!

MARY: Shady led us in stretching

ANNOUNCEMENTS: Read your newsletter

COT: STK!

TClap |
0

America 🇺🇸 250

Leave a comment

WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each)
THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America 🇺🇸 250
Carolina Drys Docks, Mountain Climbers, Merkins, Flying Squirrels, Big Boys, Shoulder Taps, LBCs 50

2nd 1/2 Decibel Hill repeats, lunges, run up hill backwards, squats. Pull ups as we moseyed to 2nd hill for more repeats.

MARY: Body Destroyers, 2nd F Bagels
ANNOUNCEMENTS: Yes
COT: Yes

TClap |
0

Birthday Beatdown at BAOPS

Leave a comment

YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did:

Warm-Up:

  • SSH – 57 IC
  • Imperial Walkers – 34 IC
  • Hillbilly Walkers – 33 IC
  • Moroccan Night Clubs – 7 IC
  • Windmills – 7 IC
  • Strawberry Pickers- 7 IC 

 
The Thang:

  • Dora: 57 Burpees, 57 Shoulder Taps, 57 Merkins, 57 Carolina Dry Docks 
  • During Burpees partner works, the other bear crawl 25 yds and crawl bear back.
  • During STs partner works, the other lunge walk 25 yds and back.
  • During Merkins partner works, the other Run 25 yds and Nur back.
  • During CCD partner works, the other Crab Walk 25 yds and back.

 
Mosey around the field
 
Handoff to Italian Job

  • Four Corners
  • Round 1 – 13 Squats, 13 Merkins, 13 American Hammers, 13 SSHs, 5 Burpees
  • Round 2 – 13 Calf Raises, 13 Diamond Merkins, 13 Flutters, 13 Mtn Climbers, 5 Burpees
  • Round 3 – 13 Jump Squats, 13 Wide Arm Merkins, 13 Freddies, 13 MNCs, 5 Burpees
  • Round 4 – 13 Lunges, 13 Ranger Merkins, 13 Dollies, 13 Turkish Get-ups, 5 Burpees
  • Round 5 – 13 Bomb Jacks, 13 Dry Docks, 13 Ab Mat Sit-ups, 13 Alternating Shoulder Taps, 5 Burpees
  • Mosey to Pull-up Bars
  • AMRAP Pull-up
  • 57 Squats
  • 57 Calf Raises
  • Mosey to wall near baseball backstop
  • 52 Irkins
  • 52 Dips
  • Mosey to COT
  • 5 Minutes of Mary

NMM
It’s always a pleasure to start the weekend with some friends in the park. Though we could have done without the heat and humidity, it nonetheless set us on the right path for the day. Happy birthday, boys. Hope it was a good one!

-IJ

TClap |
0

Hills and leadership

Leave a comment


WARMUP: Intro, then mosey to another location to warm up. Then mosey to tge lake.
THE THANG: We did 11 on tge ramp with monkey humper at the water and Squats at the opportunity of the ramp.
Ran up to the top of tge park for a message about remembering to be present with our kids as we watch them grow. Then back to the parking lot for part 2. Tinsel could not make it so we created a 4 corners workout.
Then mosey to another hill for some 5's.
MARY: 1 time around for all.
ANNOUNCEMENTS: newsletter, Mens shelter and 2.0 weekend
COT: Prayers for wives, travel, church summer break and cancer treatment.

TClap |
0

Trestle Camp

Leave a comment

Tressel:

  1. Disclaimer/mosey around Windward Dr, back to parking lot.
  2. COP- mix upper and lower body.
  3. Down the hill at Mariana Dr. for quadzilla.
  4. Mosey to pull up station for 7’s (pull ups/ burpees).

Band Camp:

  1. Pearls on a String toward the marina
  2. Bear Crawl the lines adding a merkin at each spot
  3. Lung walk to start
  4. Crawl Bear the lines adding a Carolina Dry Dock at each spot
  5. Reverse lunge walk to start
  6. Up the hill for muscle ups on the wall
  7. Pearls on a String back towards the flag
  8. Cupcakes at the basketball court with some mobility work until 0730

91% followed to the Tega Cay Deli for an elite coffeteria experience

ANNOUNCEMENTS: Murph on Monday
COT: Was held

TClap |
0

Cones & Such

Leave a comment

WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot

THE THANG: cones on the field
Part 1 – Called exercises I/C then called different M.O.T.’s to the next exercise spot.

Part 2 – Rugby sprints: exercises called in cadence and called sprint after various numbers of reps.

Part 3 – mosey to basketball court for sprints and burpees, sumos and lunges

Part 4 – PAX held planks or people’s chairs while each PAX went to the opposite baseline, performed a set of 10 merkins or squats and returned.

MARY: each pax called an exercise in cadence including FNG 8 Point. That took us to COT.

ANNOUNCEMENTS: Yes, sir.

COT: Is the 5th Core Principle

Thanks for the call, Masterpiece. 👁️

TClap |
0

Upkicks, Wings & NURing uphill

Leave a comment

Warmup: Usual Suspects
Thang#1:  Out windward to hill
1st hill Dora: 1 pax jogs down, Nur Back to switch

  • 50 Fisherman’s Calf Raises each side
  • 100 Merkins
  • 100 Flutters
  • 150 good AMs

2nd (shorter) Hill: jog up, Crawl-bear down or lunge walk down

  • 25 Burpees
  • 50 CDD
  • 50 box-cutters
  • 100 calf-raises 

#2:  Back to P.Lot – 4 corners chicken wing (12, 9, 6, 3 reps)
Station 1) Mild – x 12
Round 1: Seal Jacks
Round 2:LBC’s
Round 3:Flying Squirrels
Round 4:Merkin
MOT → Mosey → 2)
Medium –  x 9 
Round 1: SSH
Round 2:Gas-Pumpers,
Round 3:Burpees
Round 4:Wide Merkin
MOT→  Toy Soldiers → 3)
HOT – x 6 
Round 1: Smurf-Jacks,
Round 2:Big-Boiz,
Round 3:Kraken Burpees
Round 4:Diamond Merkin
MOT →Carioka →4)
THERMONUCLEAR – x 3 
Round 1: Bomb-Jacks
Round 2:Partner Big Boiz
Round 3:Calimari/Krakens
Round 4:Partner Merkin
MOT back to Mild → WALK
:

TClap |
0

Bobby madness

Leave a comment

Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches.
Run
Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs. Then each pax does 10 knees to chest, while others do flutters.
Run
Thang 2: bench work: step ups, dips, butt-touch squats, derkins, calf raises
run
Thang 3: leg lift DORA. Do collectively 100 leg lifts, partner runs 250 feet and back.
Run
Thang 4: march madness: at b-ball court: start at baseline, do 10 bobby hurleys, go to half court and do 20 bobby hurleys, go to far baseline and do 30 bobby hurleys.
Run a short loop
Thang 5: EMOM: do exercise to the count shown, if done within the minute=get to rest.
30 squats; 20 merkins; 40 mtn climbers; 20 big boys; 10 burpees. Run a short loop.
35 jump squats; 25 dry docks; 20 bobby hurleys; 30 amer hammers; 10 burpees. Run a short loop.
Thang 6: music routine: do a push up at every ‘sexy’…song is “I’m too sexy” (Right Said Fred).
Thang 7: slam ball toss: pax on their six in a tight circle; one with the ball: do a sit up and then toss to another pax; repeat and get to two, three, four sit ups before the toss.
Thang 8: Airbornes.
Fini.

TClap |
0

Return of the Osprey

Leave a comment

WARMUP: Karate stretches
THE THANG:
5 manmakers with sandbags
Jog with bag to end of parking lot
10 squat lunge walk back
Repeat with rifle carry and one more jog.

Round 2. Same only Merkins and seal jacks
Dora-
200 squats
200 LBC
200 Casbah #2s
300flutters

MARY: she no home
ANNOUNCEMENTS: T&H, bethel, AMRAP for Autism.
COT: Jesus

TClap |
0