Category: Alcatraz

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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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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