Category: Alcatraz

Beary Bliss

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WARMUP: some Broga, quad stretching, overhead claps, side straddle hops
THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs, and flutters, followed by an Indian run
MARY: some burpees
ANNOUNCEMENTS: newsletter
COT: family, travel, work

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Hill repeats and miles

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WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1
THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s.
Station 1: 5 pullups
Station 2: 20 Merkins
Station 3: 5 Burpees
Station 4: 1 jump squat

Stations 2 and 4 keep changing the number of reps in a 21s style.

A lot of elevation going both ways.
MARY:
ANNOUNCEMENTS:
COT:

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3 headed SL

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WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street.
THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull ups/5 push ups. The. Ran us to the hill (you know which one). Down hill for LBCs at bottom and squats at top. Rinse and repeat. Passed baton to Soup who ran to parking lot for a Coupon work dora.
MARY: some abb work to get us to 0730
ANNOUNCEMENTS: Golf tournament
COT: Prayers for Stephen Johnson (my brother in law). May you rest in peace my brother.

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Up yours!

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WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

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OGs at Alcatraz

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It was a perfect weather morning
WARMUP: Mosey, windmills, IW, merkins, plank stretches
THE THANG:
Smuggler Q
Modified Dora on the Hill.
Big boy sit ups /run 1 lap
Flutters/ run 2 laps
LBCs/ run 3 laps

Step ups/dip/derkin series

Wall sit with bear crawls

Hand off to Jekyll Q
Ring of Fire. 8 cones 20 paces away from center. Do exercise at cone, bear crawl or lunge walk to center for 5 burpees. Run out to next cone. Merkins, LBC, plank punch, squats, bombjacks, mountain climbers and two I can’t remember.

Everyone got Two rounds. Leaders got 3+.
MARY: included during workout
ANNOUNCEMENTS: newsletter
COT:

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Alcatraz OG’s

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Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.

Modified Dora: using the top half of the hill.

  • Half the group does big boy sit-ups, half the group runs a lap. Flip flop.
  • Round 2:  Flutters for two laps.  Flip flop.
  • Round 3: LBC’s for three laps.  Flip flop.

A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.

Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.

Q swap, and Jekyll took us straight to the Wheel-o-pain.  Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub,  for 5 burpees and mosey tot he next spoke.  #brutal.

Thanks @Masterpiece for the opportunity to lead.

Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.

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Keeping it simple

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WARMUP: SSH, windmills, up/down dog, world’s greatest stretch
THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump Squats Rd 6 Flutters
MARY: Time for box cutters and windshield wipers
ANNOUNCEMENTS: Golf, HIM camp, convergence
COT: always

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The Traz – 080925

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WARMUP: Probably some.
THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way… there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path hill, and other silliness.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.

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