Category: Alcatraz

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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Ladder of Pain to escape Alcatraz?

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After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”

Warmup:
Quick mosey around the baseball field then back to the parking lot.

The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.

1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses

The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.

In one hour we reached as high as Moroccan Nightclubs.

CoT

Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>

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Deck of Cards With Too Many Jokers

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WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

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Deck of Cards With Too Many Jokers

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WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees
THE THANG: Deck of Cards
Hearts=Merkins
Diamonds= Diamond Merkins
Spades=Squats
Clubs=Big Boys
Jokers=25 burpees
After each PAX pulled a card, we ran 2 laps around the parking lot to get some cardio in, too. I included a 3rd Joker in the deck just to make it more fun 😉
MARY: Round Robin Style
ANNOUNCEMENTS: Trash Pickup, T&H, Read the Newsletter
COT: Lots of prayers for health, transitions, new schools, and marriages.

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Keep it simple, keep it stupid

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WARMUP: Mosey about 3 feet to the left into the parking lot for SSH, Imperial Walker, Low Slow Squat, Moroccan Night Club, Little Baby Arm Circles
THE THANG: Run out of the parking lot and clockwise around the path to where the wood chips go from the top of the hill to the field.
Dora with 100 merkins, 200 squats, 300 LBCs. Partner runs down the hill and back up.
Next was 11s starting with 1 pullup and running to the end of the wood chips for 10 bomb jacks (was going to be BBSU, but a well placed #TWSS knocked that information out of my head)
Mosey clockwise back around the path to the parking lot to grab a soccer ball.
Took turns with a kicker and 3 chasers. Kicker would give the ball a swift kick and start doing SSH. The chasers would run after the ball and the first one to touch it got to bring it back while those who lost did 3 burpees.
MARY: About 90 seconds of stretching
ANNOUNCEMENTS: CSAUPs, rumors of a Christmas party, D2D fundraising is coming
COT: Talked about the Trust in CoT. Asked for the PAX to reveal things that required trust, I’m done with the prayer chain after a workout, I want to work on the men who attended. Tell me something that requires some vulnerability

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Running Backwards Uphill

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WARMUP: SSH, merkins, BROGA x12 minutes
THE THANG: partner up for 5 stations x 2 rounds
1. Partner merkins
2. Partner leg throws
3. Alternating burpees with partner
4. Alternating 20# ball slams with partner
5. Combined 15 pull-ups with partner (TIMER)

Dynamic warmup: toy soldier, butt kicks, high knees, Carioca, toy soldier lunges, power skips

Hill Time…
Partner up- partner A NUR until rest needed as partner B jogs and encourages, switch until A & B reach the top… award for 1st place = no burpees, 2nd, 3rd, 4th, and 5th place teams receive 2, 4, 6, and 8 burpee rewards, respectively
Repeat x3
One more NUR uphill OYO for good measure.

MARY: side plank leg lifts, front plank Peter Parkers, down-regulation breathing x2-3 minutes… nixed Tapout’s body destroyers recommendation
ANNOUNCEMENTS: newsletter comes out tomorrow
COT: praying for God’s will as it pertains to SILFAB (reach out to for more info).
Praying for grandma’s recovery from yesterday’s cardiac procedure.
Thank you, God, for the air in our lungs!

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The Pirate and the Senator

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The Pirate and the Senator met at Runde and here is what they did.

THE THANG:
No disclaimer today. We did a lap around Runde and came back to the parking lot for COP

COP (all in cadence)

SSHx 25, windmill x 10, Merkin x 10, squat x 25, Morrocan nightclub x 40, mountain climber x 20/hold/6″/regular/left/right arm and leg high/6″/upward/downward dog x 2, Freddie Mercury x 25, pretzel crunch x 20

Mosey to the bottom of Tara Tea Dr for Jacob’s Ladder, 1-7, burpees at top, squats at bottom.

Mosey to the concession stand for People’s Chair x 2 followed by Wall walk x 2.

Mosey to the playground for pullups (10 reps) and abs (20 reps) x 3 sets.

Mosey to the field for traditional Jack Webb (1-10), followed by LBC x 20 and Rosalita x 20
End with the body destroyer.

ANNOUNCEMENTS:
Upcoming CSAUP’S, Fort Mill Care Center mowing, Bethel Men’s Shelter 1st Thursday ofthe month

COT:
Prayers for families dealing with tragedies, prayers for the people of Israel and Pallestine; and prayers for the divided nation in which we live.

MOLESKINE
Uber put a note out yesterday about not having a Q today so I told him I could help out. I planned nothing and we did everything on the fly. Having just 2 Pax is not ideal, but you can still push each other and get a good workout. It’s also a good time to get to know the Pax better so The Pirate and I took that opportunity today. It’s always a good Saturday morning at Alcatraz!

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3 leg tour

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WARMUP: Ditch Witch led!

THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here’s a list of what we DID NOT do:
– 30 pull ups
– 45 burpees
– 90 squats
– 120 dips
– and laps (thanks Decibel)
and/or a ladder courtesy of Backdraft
– 10 burpees
– 20 jumping lunges
– 30 Carolina Dry Docks
– 40 jump squats
– 50 merkins
Instead we covered 3.5ish miles and stopped occasionally to regroup. We went to the end of Anchorage, Windward, and Point Clear. At the stops, we did some exercises in cadence, some yoga, or just considered the myriad of ways this workout siphoned and what a jerk YHC is.
MARY: led by the PAX in a circle
ANNOUNCEMENTS: 3 CSAUPS this summer – in the https://7tqd.short.gy/f3-thefort-newsletter
COT: a stirring word from Aquaman on the importance of all 3 Fs. Keep posting.

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