Tag: decibelf3

Pax fully scattered

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WARMUP: light stretching and mumblechattering
THE THANG: munn to harris to spratt to 160 to COT – also ruck and trail options
MARY: nope
ANNOUNCEMENTS: newslettery things
COT: for sure

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Who is the real “Waterboy”

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WARMUP: Windmills, Cherry Pickers, and Imperial Walkers
THE THANG: Rucks on and mosey to the Wally World Parking Lot. Trust circle formation with following exercises in counts of 10: Flutter Kick w/chest press, hammers, and slow low squats. Mosey back to the school. Stop midway for another session of Tens: Guardrail merkins, dips, single lunges, and 30 sec plank holds. Then hustle up to COT
MARY: Audibles: Ruck Curls, Tricep Pulls, Bent Over Rows, Flutter Kicks w/Chest Press, Over Head Ruck Squats, Micro BigBoys, Over Head Arm Raises, Ruck Hammers
ANNOUNCEMENTS: BBQ&Burbon fund raisers, ClaveBoss, Read your newsletter
COT: What happens in COT, stays in COT !!!

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Yo dude.. that’s creepy…

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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!

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7 Cowboys in the Gloom

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WARMUP:
Standard disclaimer and mosey around the parking lot to the center of the front soccer field for COP
THE THANG:
COP (all in double count cadence): SSH x 25, windmill x 10, imperial walker x 25, merkin x 10/left and right arm and leg high/plank/mountain climber x 25/6″ recover, squat x 20, wide arm merkin x 10, peppermill x 15, freddie mercury x 25, Morrocon night club x 30ish while we walked out of the field and head to the back of the elem school.

From the field across from the playground, we split into 3 groups and did 40 yard sprints with short recovery (7 or 9 reps)

Recovery walk to the playground. 5 pullups, 10 burpees, and 15 squats. Do 5 sets.

Mosey back to the soccer field for Mary.
MARY:
Pretzel crunch x 25, Rosalita x 25, LBC x 25, Hello Dolly x 25, End with the body destroyer
ANNOUNCEMENTS:
Read your newsletter
COT:
Prayers for Trucker’s dad with dizzy spells, and for his new job opportunity, ST’s mom with cancer and financial challenges ahead

We had a strong group and the weather was perfect for an F3 workout. Shout out to Decibel for making the trip all the way from his home on Lake Wylie to attend my Q. It’s always a pleasure to lead such a fine group. Way to go after it today, men!

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ALCATRAZ 10 YR ANNIVERSARY PARTY

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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

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Rocktober Jams Vol 1

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WARMUP: took a quick slowsy to the sidewalk in front of the tipsy bottle for some IC exercises and stretches
THE THANG: Head to toes Tabata – 7 cycles, 6x sets ea. 25 secs on, 15 secs rest. 1 min recovery run/walk.
1. cdd
2. Shoulder taps
3. Merkins
4. Big boys
5. Superman’s
6. Monkey humpers
7. Side to side Squats
MARY: no time for her
ANNOUNCEMENTS: Alcatraz 10 year convergence Saturday, poker tourney 10/14, bbq and bourbon 2nd F in Nov, Shanking with Stang
COT: prayers for safety and travel mercies for our in-laws on vacation, prayers for healing for long duck, prayers for marriages and 2.0s, praise to our fellow pax for accountability

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On the fly(forgot to schedule a Q)

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WARMUP: IC exercises and stretches
THE THANG: mosey to side wall at teeter for wall work that included wall sits and Moroccan nightclubs while 1 pax ran to other side and performed 5 flying squirrels and ran back. Next round included Mike Tyson’s on the wall while pax ran out and performed 5 burpees. Alternating to wall plank and then wall sits until complete. More moseying behind teeter for curb 7’s that had us bearcrawling to one curb for incline merkins and crab walk back for dips. More mosey for partner AROD hill work at the apartments. One partner ran up to the firehouse and back while other partner performed 300 lbcs, 200 squats, 100 merkins.
MARY: some IC work
ANNOUNCEMENTS: upcoming BBQ/bourbon event, upcoming poker event, q source, read your newsletter
COT: enjoy the little things in life, travel mercies

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Coach Dr. Seuss

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WARMUP:
9 motivators
Merkins
Low slow squats

THE THANG:
Would you like burpees here? Or there?

You do not like them.
So you say.
Try them! Try them!
And you may.
Try them and you may, I say.

Suicide runs at each 10 yard line 1 burpee at each turnaround

Mozy to pull-up bars
1 minute Dead hangs and planks

Stations – hub and spoke style

Hub: 2 pull-ups

10 reps each
Station 1
CDD
Merkins

Station 2
Burpees

Station 3
Bear crawl across pavement 2x

Station 4
Squats
Lunges

Station 5
Bomb jacks
Mountain climbers

Round 2 do everything in slow cadence. 6 count burpees

MARY:
<2 minutes of gut work ANNOUNCEMENTS: Sober October. See slack for deets COT:

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Happy 11th Anniversary

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WARMUP: mosey to a random lot for 11 of various exercises

THE THANG: mosey to the east of Lowe’s for 11’s – hand release merkins and squats. Mosey to rail behind Lowe’s for 3 sets of 11’s – dips followed by merkins, dips and wide arm merkins and dips and diamonds.

Mosey to the mulch piles for more 11’s – flying squirrels and lunges.

Mosey to cot doing 2 flying squirrels after every island.

With 1 minute to spare pax stretched and did a 20 second body destroyer.

MARY: no time
ANNOUNCEMENTS: affirmative and in the newsletter you should read.
COT: 5th core principle

Thanks for the call Peach Stand. Honored to lead on the 11th anniversary of the fort. Keep giving away what’s been generously given us.

Cyclops

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Jams Sesh at the traz

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WARMUP: Stretches and IC exercises
THE THANG:
1)Tabata – 6 cycles, 6x sets ea. 20 secs on, 11 secs rest. 1 min recovery run. Run around lot.
1. Squats
2. Flutters  
3. Monkey humpers
4. American hammers
5. Lunges
6. Vups

2)DORA at steep road. Partner does 5 flying squirrels at the top.
1. 100 jump squats
2. 200 hillbilly Walker
3. 300 lbcs

3)Round of 11 motivator to end things

MARY: 2 remaining minutes were used for IC on your 6 exercises
ANNOUNCEMENTS: poker night, bbq and bourbon night, read your newsletter
COT: prayers for those that are ailing and those dealing with loss of a loved one. Prayers for our 2.0s. Always thankful for what we have.

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