17 strong converged in Tega Cay for a Saturday morning workout marking the return of Funhouse.

Funhouse at Q

RAR – run around Runde

COP

30 SSH
15 squats
15 Imperial walkers
10 merkins

Start HIIT (High intensity interval training)
45 seconds with 15 seconds rest with 4 sets of each
Plank punches
Burpies minus the merkin
Freddy Mercury
Coconut crackers
Moving Merkins

Hand off to Senator

Base Running – split into two groups at home plate, 1^st group goes CCW, 2^nd group goes CW

1.  Side shuffle around bases, alternating L/R.  At home plate, 5 burpees, plank
2. Lunge walk  around bases, alternating front/back.  At  home plate, 10 bombjacks, following ‘That’s what she said!’ comment (was it Trucker?)
3. Power skip around bases,  Home plate, 5 burpees

Mosey to the Runde wall – split into two groups, 4 cycles

1.  1st group does peoples’ chair w/arms up, 2^nd group group bear crawl the length of the field, run back.  Flapjack
2. 1^st  group BTW, 2^nd group Kareoke out and back length of field.  Flapjack
3. 1st group does peoples’ chair w/arms up, 2^nd group crabwalk  length of the field , run back.  Flapjack
4. 1^st  group BTW, 2^nd group sprint length of field and  back.  Flapjack

Mosey to playground – stay in two groups

1.  1^st group  does 10 pullups and 20 dips, 2^nd group does step ups (L/R 10 ea).  Flapjack
2. Everyone plank – 10 merkins in cadence

RRAR (rugged run around Runde)

Group run around park with detours through the fields, up and down hills, through the woods and zig zag  through the trees and back to the parking lot.

COT

Moleskin

After two weeks in Germany, Funhouse returned to Alcatraz and he beat down the Pax with a purpose today.  He showed no ill effects from two weeks of heavy eating and beer drinking – well done, brother!    The HIT portion of the COP was especially painful and many groans were heard around the circle.  Indeed, YHC was forced to modify portions of his planned workout due to some 02 deprivation and fatigue.   

Roach’s powerskipping around the bases was impressive this morning – he made quick work of the bases and was far and away the fastest around the infield.  Cable Guy provided the group with his usual ‘monring expression’ – you are nothing if not reliable.    Balls to the Wall and the People’s Chair were crowd pleasers today.  YHC will definitely rethink putting half of the Pax in a wall sit while watching the other half bear crawl.  The view from behind was unsavory to say the least.    Heard a fair amount of double entendres today from the Pax – there was something in the air at Runde this morning.  Welcome FNG/Judge Judy – we hope to see you back in Tega Cay soon.

It was another great morning at Alcatraz and a pleasure to lead such a fine group.  The new Q’s are queued up and ready to start next week.

This is a reminder that there will not be an Alcatraz workout on Sep 28.   Come to the convergence with The Fort at Walter Elisha Park at 7 am

10 motivated men left home this morning to meet in the gloom at Alcatraz

Cake Boss At Q

Run lap around baseball field

COP
Mountain climbers x20,Imperial Walkers x 20,Carolina dry docks x 15,SSH x30,Hello Dollys x 20, SSHx30

Mosey to other baseball field
Peter Parker’s x 15, Rosiletta x 20, Parker Peters x 20

Mosey to 1st base foul line
Lunge walk out/karaoke back, Karaoke out/lunge walk back

Back pedal out/sprint back
Partner  Wheel barrow/ switch and back
Fireman carry/ switch and back.  Eveyrone plank up close for two rounds of ladder hops.

Back to COP
Wide arm merkin x 15. SSH x25, Diamond merkin x 10

Senator Tressel at Q

Mosey out of the park for ‘Mariana’s Trench’ – run up Marianna Street, take a left,circle up at cul-de-sac and do burpees until everyone is at top.   When everyone is up, five burpees together, then run back to bottom of hill.  Repeat two more times.

Run back to park to and meet at stone ledge for 9/1, 8/2, 7/3… decline merkins and dips

Short jog back to COP

Freddie Mercury x 25, Dying Cockroach x 10, Superman/parachutes for 20s, x 3, Hello Dolly x 20, then Hello Dolly with fixed right/left leg (5 each side)

‘That’s what She Said!’  Finish with 10 bomb jacks

COT

Moleskin

DD arrived with our shovel flag today. Alcatraz was well named and seems to be built on rock as it took several unsuccessful tries by YHC to plant the flag.  Added muscle from Cake Boss was needed to finally stick the flag.   T-claps to DD for providing the shovel flag and also to Cake Boss for stepping in to Q on his first visit to Alcatraz.

The ‘Mariana’s Trench’ was a crowd pleaser this morning.  Great job by the Pax to push through this one.   Welcome FNG/Knuckle Duster.  Hope to see you again.

Nineteen strong started their Saturday morning with the innaugural launch of Alcatraz.

The Thang:

Run around Runde. (RAR)

Funhouse at Q

COP
25 SSH, 25 IW, 25 squats, 15 merkins, 25 SSH, 25 Sumo slow squats, 25 Freddy mercury, 25 SSH

Run the bases. Lunge to first.  1 dirty burpee (DB). sprint to 2nd. 2 DB. Rabbit hops to 3rd. 3 DBs. Sprint to home. 4 DBs. Rinse and repeat.

Mosey to behind the dugouts.

30 step ups, 15 derkins. Rinse and repeat.

On your backs. Ins and outs, 25, low slow flutter and hold 6″

Hand off to Senator Tressel

Mosey to 2nd ball field and find a spot in front of the concension stand wall

People’s chair 60 secs

Karaoke to outfiield and back  – repeat facing opposide side

People’s chair 60 secs – raise right/ raise left leg

Lung walk/inchworm crawl to outfield, repeat the same back to the wall

People’s chair 60 secs, arms out

Bear crawl/crabwalk to outfield, repeat the same back to the wall

Peoples chair 60 secs, arms up

Plank it up, 5 merkins in cadence, 5 mountain climbers in cadence, pause – get into track start position, on your mark, set, go! 

Sprint to end of outfield, 5 burpees, sprint back to wall, plank

Six wide arm merkins in cadence, pause, get into track start position, sprint to end of outfiield, 5 burpees, sprint back to wall, plank

25 LBC’s (audible)

COT

Moleskin

The weather was perfect in Runde for the first Alcatraz workout.  Before the sun came up, there was an orange glow seemingly from the Duke plant which prompted some Pax to say we should have called this workout ‘Reactor.’  First half Q, Funhouse,  set the tone early during lunges when he said, ‘if your knees don’t get dirty, you are not doing it right.’    No response came from the Pax to force the Q to call out bomb jacks, but the collective tongue biting was palpable.  During a plank at the first half of the workout, Free Bird appeard to be enjoying a can of Yingling that was sitting next to him.  He wouldn’t claim it, but some pax wondered if he was starting his Saturday morning with a cold one (hey, it’s 12 o’clock somewhere).   YHC appeared to be the one drinking as his Karaoke’s were far from a straight line, and he failed to follow some of his own instructions during the sprints  (the Pax kept him straight – thank you!)  Atticus was a beast on the lunge and inchworm sequence.

It was a great morning and a privilege to kick off Alcatraz with Funhouse and a strong group of men.  Welcome FNG’s, Beaker, Bunsen, and Applesauce – hope to see you again.   We are looking forward to the coming weeks as we become more familiar with Runde and find new ways to make you stronger.  The call for new Q’s will be coming shortly so get ready!