Category: Alcatraz

Alcatraz Soup

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WARMUP: IC
15 IC – Side Straddle Hops
10 IC – Windmill
15 IC – Moroccan Night Club
10 IC – Cherry Pickers
15 IC – Merkins

THE THANG:

Merkin Indian Run around Runde Park down hill and back up
A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Merkins or until the Q calls it.

Charles Bronson on the Baseball Field
Performed exercises at entrance to baseball field, run to infield dirt/grass line. First round bear crawl, Second round walking lunge, Third round walking lunge. 50 Merkins, 50 LBC’s, 50 Jump Squats.

Partner D.O.R.A. run down parking lot and back.
100 – Merkins
200 – LBC
300 – Squats

MARY:
ABC’s of Abs
ANNOUNCEMENTS:
CSAUP
COT:
Safe travels
Clarity on home buying process

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Trucker’s worst nightmare

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WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig

THE First THANG:
3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through do exercise 2, 3rd time through do both exercises)

station 1)
exercise 1: 5 burpees
exercise 2: 10 star sits

station 2)
exercise 1: 5 bomb jacks
exercise 2: 15 monkey humpers

station 3)
exercise 1: 5 jump squats
exercise 2: 20 merkins

station 4)
exercise 1: 5 jump lunges
exercise 2: 25 LBCs

station 5)
exercise 1: 5 knees Tar Jar
exercise 2: 30 plank jacks

THE Second THANG:

un-BEAR-AB-le Ladder

cones at 10, 20, 30, 40, and 50 yards

bear crawl to first cone, do 10 American Hammers, crawl bear back to start

bear crawl to first cone, do 10 AH, bear crawl to second cone, do 20 shoulder taps, crawl back to start

you get idea… 30 yard mark was 30 flutters, 40 yard was 40 LBCs, 50 yard was 50 plank jacks

THE Last THANGs:
mosey to pullup bars – each PAX does 5 pullups calling up – other PAX perform merkins on the up call

Mosey to big hill and do Indian Run up and down hill while 1 PAX drops and does 2 burpees and sprints to catch line of runners.

MARY: no time

ANNOUNCEMENTS: Bethel Men’s Shelter Creole – first Thursday of August

COT: be there

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Escalator Goes Up, De-escalator Goes Down

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WARMUP:
Divac
Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court.
THE THANG:
4 corner escalator (increasing reps each corner) with bear crawl the short side and burpee broad jump/walking lunges the long side.
10/20/30/40 reps.
Round 1 – Merkins
Round 2 – Jump Squats

Suicides on the basketball court
Round 1 – 3 Merkins at free throw, half, free throw, full
Round 2 – 2 Merkins at free throw, half, free throw, full
Round 3 – 1 Merkin at free throw, half, free throw, full
Round 4 – 0 Merkins at free throw, half, free throw, full

Spectre
Ladder de-escalator with run down parking lot and back each round
10, 9, 8, 7, 6, 5, 4
Merkin, Air Humpers, Diamond Merkin, Squats, Merkins with taps, Leg Raises

MARY:
ANNOUNCEMENTS:
Chatted about housing market and who’s gonna pay kids going away to college
COT:
God’s Will Be Done

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24….

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It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay.

WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity.

THE THANG: Sprinted out of the parking lot for roughly.25 miles.

Performed the following:

12 Merkins IC
12 Squats IC
12 LBCS IC
12 Flutters IC

Sprint another .25

Repeat the exercises reducing the reps by two.

We would run from the traffic circle by Anchorage all the way to the marina and back towards the fire station to complete this sequence. When we got to 4 reps I had us run up “the hill” and then back down to get our set of 2 reps in.

From there we ran back up “the hill “ to the fire station for part 2 of the Weinke.

Here I began part 1 of a Webb. HR Merkins and Double Count shoulder Taps. We got to 6 and 24 and then sprinted a little over .25 miles up towards the TC clubhouse. Here I flapjacked the exercises so we would do 1 shoulder tap for every 4 HR Merkins. We got to 5 and 20 where YHC looked at the time and got us back to the Runde parking lot.

Back at the lot we finished with 6 Taps and 24 HR Merkins.

Part 3 of the Weinke took us to the basketball court where I led the pax in a core focused Tabata. This included BBS, LBCS, Flutters, Hello Dolly’s, Freddy Mercurys, Dying Cockroach, Hammers, FGLbcs, and a plank. The “rest” in between sets was a sprint in the parking lot.

With exactly 35 seconds left YHC realized there was an exercise he didn’t call but everyone expected. So we ended with 10 burpees OYO.

Great Work by everyone as we ended with over 3 miles and lots of Merkins.

I spoke a little today about an accomplishment I had earlier in the week and how great it felt to get it done. But I also mentioned that with accomplishment comes the threat of complacency. While we should be proud and enjoy achieving a goal… that doesn’t mean we don’t stop pushing or finding that next “hill” to climb. A message I thought appropriate for Alcatraz.

Announcements were plenty. We have a lot going on in the Fort and are blessed with the opportunities we have.

Prayers for health and guidance.

Until the next time …. Slapshot 👊

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BAOPS worthy – don’t do easy

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WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.

Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.

Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2

Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3

Corner 3 – 7 merkins, 2 diamond merkins, 22 monkey humpers, bear crawl to corner 4

Corner 4 – 7 burpees, 2 squats, 22 wide arm merkins

Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……

MARY: 5 minutes of stretching – desperately needed and welcomed by all.

ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.

COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.

NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.

So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.

It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……

Honored,
Cyclops

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What the Beep test?

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Warm up:
SSH
1 burpee
IW
2 burpees
HW
3 burpees
Shoulder Taps
4 burpees

Then we ran almost every hill I
YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got stung by a Yellowjacket running too close to some bushes avoiding a car. Much rather it be me that got stung than someone else who might be severe allergic.

Before handing off we did called up/down pull-ups for 1 pax and squats for the other 5.

Handed over to Divac

The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

30 BBS, 20 squats, 10 merkins until last man finishes (for the record, everyone was super gassed. no body got much past the sit ups -Band Camp)

https://www.topendsports.com/testing/tests/20mshuttle.htm

3.5 miles total.
Finished with some Mary. Photobomb and Fishstix have some serious speed and core strength

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Soggy bottom brothers at Runde Park

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WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.

THE THANG:   Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round.  Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl.  We completed five rounds.

1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗‍♂️

Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks.  The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.

MARY:  none

ANNOUNCEMENTS:  Review the newsletter for more info.  Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner.  F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.

COT:  happy Father’s Day. prayers for our fathers and those whom have lost fathers.  Love your children unconditionally.

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The Ghost of Band Camp Haunts Alcatraz

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WARMUP: Mosey to the roundabout for some COP fun — mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees
THE THANG: Mosey to one of those Hawaiian names side streets
Plank series on a side street
Mosey to cul de sac on right and continue down to the golf course for a
Jacob’s ladder (jumping lunges at bottom, 3-way calf raises at top)
Mosey back home

Handoff to Trucker

Back on the mosey train (somewhat surprisingly) over to that nasty neighborhood hill right off the park entrance (oh no!) down to the bottom

10 Merkins
Nur to the top
10 LBCs
rinse and repeat for 3 rounds
(The Suck got very real by this point!)

Pearls on a strong out past the tennis courts to the short wall by the golf course with several stops for LBCs, merkins, flutters, dips, derkins, etc. Same drill on the return to the firehouse for more of the same, then a continuation on the path around Runde with stops for pain and a final sprint home.

ANNOUNCEMENTS:

Swamp and Quagmire relocations coming this week.
QSource mtg returning 6/21 at Baxter Starbucks after workouts
F3 Dads starting 6/11 for 4 weeks at WEP at 0900

COT:
The spirit of Band Camp was with us front he start as YHC mistake preferred to Backdraft as BC — that only fired up BD to prove himself, and he did, coming in as king ong with Fishstix. nice work!

Great to Q with BAOPS OG Trucker! for the record, I told him I would focus on cardio, hills and legs so he could cover the rest of the body. He did cover the rest but not without giving us all a real beating of the hill, cardio and leg flavor. nice work!

great to have Masterpiece in the gloom after a long stretch off. T-claps to Decibel for getting him back out. great to have MP’s EH of Paint Can put for his first Alcatraz rodeo — great job pushing through a tough morning!

Thx to Skipper for the invite and the leadership at Alcatraz!

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Funbags and whining

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WARMUP: Moroccan night clubs, side straddle hops, windmills
THE THANG: Indian run w/ 40# sandbags. Front guy gives bag to next guy, drops to do 5 merkins, then sprints to rejoin line telling front person to pass bag. Broke into 2 teams and did that for a lap. Then stayed in teams and did sandbag pass back, last person runs with bag to front. Did this across field Then down to bottom of big hill. At bottom of hill, stay in 2 teams. Both teams had to complete 100 burpees, 200 merkins, 300 LBCs, 200 squats, 100 bent over rows w/sandbag, 5 laps running up hill, and 3 laps with sandbag up hill. These were totals by team. Sandbags were not to be dropped at all 5 burpee penalty for dropping bags, no penalties for the first 30 minutes.
Back to the grassy area to pick up the 60# Funbags, 3 Pax decided to run away before more pain was inflicted.
Next evolution was the tunnel of love; form a line and stay in plank position about 3 ft apart from other pax, pull/drag the sandbags sideways until we reach the other side of the field, back to start with same movement.
We formed two teams of 5, movements:
– sand bag toss (sideways) using only 60 # bags, alternate between all pax, across the field and back, loosing team did 5 burpees.
– squat, clean and toss with 60# bag, across the field and back, losing team did 5 burpees.
– bear crawl sand bag pull/drag, across the field and back, loosing team did 5 burpees.
Lots of whining coming from a few pax.
Done with sandbags, 10 burpees for everyone. Run to pull up bars, two rounds of 5 pull ups for everyone.
Back to COT, one minute AMRAP hand release merkins. Most pax completed 30 reps, a few pax more than 40, form was of the essence.

COT: prayers for all pax and family members that are going through health issues.

Tinsel out!

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Safe word: Kryptonite

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WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner.
THE THANG: All things done Dora Style with a new partner each round.
Round 1 – 50 pull-ups
Round 2 – Hill 1. 150 Merkins.
Round 3 – Hill 2 (the short steep one) 250 squats with Nur up the hill.
Round 4 – Hill 3. 350 LBC’s.
Finished with each PAX calling an exercise. 40 seconds on 20 seconds off.
MARY:
ANNOUNCEMENTS: Bourbon tasting, road clean up.
COT: change orders dad, truckers mom. Thankful for this group. Not sure where YHC would be without the support of F3 The Fort

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