Four tackled deep thoughts and deep squats at Alcatraz this morning. Here’s what we did.
– 15 SSHs (IC)
– 15 Imperial Walkers (IC)
– 15 Low Slow Squats (IC)
– 15 Seal Jacks (IC)
Mosey to pull up bars
– 25 Pull-ups – Run to Crosswalk – 25 Dips – Run Back x4
– Repeat with Merkins/Squats
– Repeat with Calf Raises/American Hammers
Total Mileage: 2.7
NMM
Today was more about the mumblechatter than the work, and that chatter was EPIC!
YHC posed the following: what is the largest animal could you beat in a fight and win 75% of the time? Surprisingly difficult premise.
Uber and Change Order: wallaby. Good choice. They’re like small kangaroos without the kick power. I think a few solid punches to the face and some kicks to the ribs would do it.
Smuggler: alpaca. Like a shorter llama, but more docile.
IJ: 85 pound penguin. Not fast and slow reflexes. I think a kick to the back and a few body blows would end it pretty quickly.
Change Order asked our spirit animals and why.
Uber: Arctic Fox – small, but aggressive. Cold weather climate. Fuzzy, not furry.
Change Order: Dolphin – loves the water, very social and likeable.
Smuggler: Panda – friendly, cuddly, but could separate your head from your torso if he needed to.
IJ: Golden Retriever – loyal, friendly, and very protective of my family. Takes a lot to bear my teeth but once I reach that point, I will bite.
Finally, courtesy of Smuggler’s higher ed patrons at a recent theatre show uptown: would you rather have a dragon or be one? We all chose have one. But what size? Dog sized, cow sized, or Game of Thrones sized? We all chose huge, like “The Neverending Story.”
Who is responsible if your pet dragon burns down the neighbors house? How would they prove it was your dragon? There’s no registration. There’s no legal precedent, so maybe it would be best if you moved to the country with your dragon where you could let him roam in peace.
And that friends is why you post at Alcatraz on a cold, windy Saturday morning. Proving once again that though we grow bigger, we never grow up. Enjoy your day, men.
WARMUP:
– SSH / WM / IP then mosey to hill
THE THANG:
– Hill sprints (3x)
– Dora: 100x Merkins / 200x MH / 300x CR
– Hill sprints (3)
– Tabata: (45sec + 15 sec) *4) *3
MARY:
– rounds around the ball field and pull-ups twice
– big ball squats
ANNOUNCEMENTS:
– read newsletter
COT:
– was held, thanks to the PAX for pushing thru these conditions with a smile! 🙂
WARMUP: We warmed up in the lot, patiently awaiting the arrival of Mr Change Order, who apparently changed his plans without proper notice to Senator Tressel. Despite Change Order’s absence, we declared the workout officially launched after a few of the tried and true warm up moves and moseyed down the road.
THE THANG: The real work started at the top of Anchorage where the pax ran to the cul de sac at the bottom and then back to the top, pausing for 5 burpees along the way at the crest of each hill on the rolling route (@Slapshot)
We moseyed back to the parking lot then took the loop around the park, stopping for some pull ups at the bars (@Trucker). We took advantage of the terrific ballfields by doing a routine around the bases in honor of the World Champion Texas Rangers that included more burpees, merkins, squats and LBCs.
From here, the Q began to veer off course into danger zone by suggesting a series that included summersaults. upon a single demo, the Q promptly audibled (#FailFast).
instead the pax executed a series of lunges, crawl bears, backwards lunges and bear crawls.
Mary showed up for a bit as a glorious sunrise burned in the horizon and welcomed the pax back to the Flag for the finish.
It was a terrific morning of fitness, laughs and some inspiration related to One Word. Smuggler finished the year strong and promised to return on Jan 2, perfectly leveraging his 2023 word Commitment. Fishstix isn’t sure if he’s ready in retirement to commit a whole year to a single word, which makes perfect sense since he’s a day trader. Curious to see if he follows the One Word Per Day path effectively. Senator Tressel continues to live his best life in ageless fashion and in steady pursuit of more wisdom than his few gray hairs might suggest.
Thanks Uber for making BAOPS a continued reality in The Fort!
Happy new year pax! Many more moments of acceleration lie ahead in 2024! SYITG
COT: yes, old fashioned, no videos, arm in arm for prayers. Peace!
WARMUP: SSHs, Imperial Walkers, Windmills
THE THANG: Ran up and down hills for the first half of the workout with merkins and squats performed at the bottom and top of each hill. Second half circuit exercises with sandbags, jump rope, Ab wheel, and wooden box.
Warm up – SSH, windmill, imp walker, Moroccan night club
Run 5 minutes down point clear Dr and return
Bear crawl Dora- 100 merkins 200 squats 300 LBCs
Run 5 minutes down marquesas Ave and return
Death by burpees – 1 minute timer repeats. start with 4 burpees first minute. add 4 reps each minute until failure. after failure start with 4 merkins adding 4 additional every minute until failure
Run 5 minutes down tega cay Dr and return
HIIT 45 sec on 15 off – Bobby Hurleys, Hello Dolly, SSH, Freddies, Apollo ohnos, shoulder taps, goofballs
COT – get involved – bethel
WARMUP: SSH, IW, HW, Shuffle, high knees,butt kickers, Kareoke
THE THANG:
Indegenouse run round the park, Polish Dice w multiple pain stations including burps, merkins, squats, jump squats, LBC’s, and more.
Hill work with 4 exercises of squats, lunges, scissor lunges, jump squats, 10 reps run hill and back.
Run back to flag and did 11’s. Diamond Merkins and Big Boys.
MARY: Mark Nestel led Broga
ANNOUNCEMENTS: newsletter
COT:prayers and praises for Thanksgiving travel
A dark and scary morning at Alcatraz.
Thankfully 4 of the fort’s finest joined me for my Q that was a mix of chance and a mix of choice.
Part 1:
Warmup
Long Mosey up and down the road. Then circled up in the parking lot closer to the playground.
15 SSH IC
10 MNC IC
5 Burpees
15 Seal Jacks IC
5 SLOW windmills IC
5 Burpees
15 Plank Jacks IC
Stretch
15 Mtn Climbers IC
5 Burpees
Let the games begin.
We played a card game. Suit determines Exercise and Number/Face Card determine Reps
Hearts= Mericans
Diamonds = Diamond Mericans
Clubs = Burpees
Spakes= Squats
We did 4 initial rounds.
Round 1 each person had to pick the color Red or Black. If you got it right no reps for you. (but for everyone else) If you got it wrong everyone had to do the exercise and the reps.
Round 2 You had to guess higher or lower than your first card. So if you had a 6 of spades…you had to guess would your next card be higher than 6 or lower
Round 3 You had to guess if your next card would be “inside” the other two cards or “outside” the other two cards.
Round 4 You had to guess the suit of the card.
Once we all had our 4 cards (and did a ton of burpees) We moved to phase 2.
Pick your poison:
100 reps of HR Mericans OR Diamonds / 100 reps of Squats OR Lunges /100 Reps of Flutters OR Heels to Heaven.
Either way you had to do 100 reps of mericans 100 reps of legs and 100 reps of abs but you could pick your exercise to do this. In the interest of time this section was truncated and we moved into phase 3.
Phase 3 the final card draw.
I laid out 12 cards a “take” side and a “give side” In short if your card was on the take side you had to do the exercise and reps. If it was on the Give side….you would be exempt from the exercise and the reps.
We got through this pretty fast which gave us time to rip through the remainder of the deck. Everyone Enjoyed it!
All told…over 200 push-up related exercises over 100 burpees over 100 squats/lunges and even time for some ab work.
Candy was passed around at COT and all left with smiles.
Thanks Uber for the opportunity! Until Next time!
It was a wet sloppy morning at The Rock, so we embrace the suck.
Quick disclaimer and warmup and we were off.
Thang;
Dora – Partner 1 – Kraken Burpees, 200 Squats, 300 Monkey Humpers. Partner 2 – runs to the pullup bars for 5 pullups.
Arod – Partner 1 – 300 V-Ups, 200 CDDs, 100 Merkins. Partner 2 – Nur across the parking lot and back.
6 Minutes of Marry, then announcements/prayers & praise.
– JWow
PRE-WORKOUT: Pullups with Trucker
WARMUP: Run back and forth two times in the Runde parking lot
THE THANG:
After a brief introduction including some history of Alcatraz, Funhouse kicked off COP with 50 SSH, (although I believe 100 were planned in homage to Santini). From there it was imperial walker x 10, hillbilly walker x 10. Before we got to the meat of the workout, YHC called out a classic Alcatraz upper body workout called Green Sally (Decibel/2014). It’s a song by Moby called ‘Flower’ where you plank when he sings ‘Green Sally Up’ and drop to 6″ when he sings ‘Green Sally Down’. It’s pretty tough to complete the whole song and I don’t think anyone did today. But, you have to have monster shoulder strength. Because we had a large group today, we split them in half and started our Q’s:
Funhouse on Q:
The Wheel of Pain (Funhouse/2013)
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.
Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15
Senator Tressel on Q
Mosey to the bottom of the hill on Tara Tea Drive for ‘Quadzilla’ (Zima/2018)
Group 1 does squats while Group 2 runs backwards up the hill and does 5 bombjacks at the hilltop. Run back down and flapjack. Rinse and repeat 2 more times.
Mosey to the playground for pullups, step ups, and ab exercises (Senator Tressel/2013) We did 2 rounds today
Mosey to the wall by the concessions stand and split into two groups.
Group 1 does Peoples chair and passes a kettle bell (White Lightning/2018), while Group 2, runs to the fence, hops over it, sprints up the hill, does 3 burpees at the top, and runs back to the wall. Flapjack. (Jekyll/2017) We did 2 rounds today.
Form a line for tunnel of love (stolen from Santini at WEP/2012)
MARY: Hello Dolly x 20, Seal walk (Cornhole/2013), Navy Seal Team Sit Ups (Santini/Trucker 2013)
ANNOUNCEMENTS: Read your newsletter
COT: Today we celebrated 10 years at Runde Park by paying homage to some of the classic beatdowns led by the great Q’s of Alcatraz. Funhouse and I drew an Alcatraz record 32 Pax and that made me very proud (of course, we advertised heavily, offered free coffee, beer, cake, and closed the other two Saturday AO’s so maybe that had something to do with it – LOL). Although, attendance at bootcamps on Saturdays isn’t what is used to be, I will post whenever I am able. Runde Park has been my home on Saturday mornings, and even after all these years, I still look forward to getting up early, meeting the Pax at 6:30, and doing that tough bootcamp workout. Many thanks to all that posted with us this morning and special thanks to our current and former site Q’s: Funhouse, Smuggler, Trucker, Skipper, and Uber for their leadership and help pulling this all together. I appreciate all you guys!
Prayers: ST’S mom with cancer, DD’s friends with a new pregnancy, Long Duck recovering from burns and back injury