Category: Alcatraz

Alcatraz

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Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore. Switch and go to 200. P1 does 30 LBCs while P2 does 6″ leg hold. Switch and go to 300.
12 days of Xmas.
1 – 20 second plank hold
2 – bombjacks
3 – CDDs
4 – 4 ct Flutters
5 – Squats
6 – Merkins
7 – V ups
8 – 4 ct Mtn Climbers
9 – SSHs
10 – Big Boys
11 – Burpees
12 – Lunges
Run to end of lot and back in between rounds. Finished up with a few minutes of Broga.

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Back to Skool

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers

Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the hill to a whiteboard.

THE THANG:
Each exercise gets 12 reps. Complete round 1, mosey to fence by the fire department and back and you’ve graduated from first grade. Next do first and second, then run to complete second grade and so on.
1 – Moroccan nightclubs
2 – LBCs
3 – Calf raises
4 – Merkins
5 – Flutters
6 – Squats
7 – Shoulder taps
8 – American Hammers
9 – Lunges
10 – Burpees
11 – Big boy sit-ups
12 – Good mornings
MARY:
4 boards for a star workout to finish. Mike Tyson’s, Bomb Jacks, Squats, American Hammers, each board had a mode of transportation back to the center, where you do 2 burpees
ANNOUNCEMENTS:
COT:

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Bourban recovery workout

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WARMUP: long one
THE THANG: run to Nestle house, exercise at each road. Dips, derkins, wheel barrels at his back yard. Run back doing the same. Ner up hill × 3 with 20x flutters 10x merkins. Cot cocaine bear crawls adding one merkin each parking space. Playground 20 steps up 20 dips x 3. 2 x 5 good pull ups.
MARY: 2 ab exercise 2 broga.
ANNOUNCEMENTS: read newsletter letter
COT: family f3

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Awaken the dawn

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WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs, broga
THE THANG:

5 laps around the park with 4 pain stations

Station 1 –

25 merkins

Station 2 –

5x pull ups

Station 3

25 squats

Station 4

25 LBCs

Mary

American hammer
x and o’s
Flutter kick with Moroccan night clubs
More stretching

Announcements

Read your newsletter

COT

Prayer

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Hills?

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WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs
THE THANG:
Part 1 –
Mosey over to pull up bars for station 1, run down to bottom of hill for station 2
Station 1 –
5x pull ups
5x sandbag man makers
10x merkins
Station 2 –
5x burpees
5x jump squats
5x jump lunges

Part 2 –
Round 1 –
1 x sandbag man maker/burpee in the center before each corner
5 x merkins
5 x hello dolly
5 x flutters
5 x American hammers
Each round add 1 rep in center and 5 reps at corners. All got around 5 rounds in.

MARY: yes
ANNOUNCEMENTS:
COT:

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Running up the hill

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WARMUP:
– SSH / WM / IW / CP
– mosey to pull-up bars
– dips at benches
– down to the hill
THE THANG:
– 3x hill sprint
– traveling PAX with 40# bag while other PAX do exercise chosen by traveler
– some broga
– some more sprints
– back up to benches and dips
– Jack-Webb while enjoying the sunrise
MARY:
– AirBorn Hip exercise
– 6-count burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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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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