WARMUP: Ruck
THE THANG: Ruck, plank, 1 pull-up, misc. bag exercises, ruck. Appx. 3.5 miles total.
MARY: N/A
ANNOUNCEMENTS: Final litter pickup this Saturday, 2.0 fundraiser, GoRuck Double Heavy inbound
COT: Yes
14 Pax ran the newly added Assassins loop by his house for 1,2 or 3 loops.
Dont forget our Fall Fundraising Campaign
https://givebutter.com/damtodam
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
WARMUP: Welcome, disclaimer (lame today) and explanation of route.
THE THANG: Take the walking path toward town and take a left on Skipper and a right onto Tom Hall St. Follow Tom Hall and right onto Main St back to 160. Right on 160 and left onto Massey Street (up that hill) all the way to Harris. Right on Harris, right on Ardrey, left on 160 and back on the trail to COT. About 4 miles total
MARY: No Mary was done today
ANNOUNCEMENTS: Alcatraz 10 yr anniversary workout this Saturday at Runde Park. Dam to Dam 10K and fundraising events starting now. Support your local community
COT: Prayers for my mom with dementia and terminal cancer, and the men and women serving our country.
This was my first Q at Clydesdales and the 1st time I’ve Q’d a run in several years. It was great to be back on that familiar trail and to spend time time with my friends Twister and Change Order. The cool fall weather was the icing on the cake. What a great way to start the day!
WARMUP:
9 Motivators
Merkins
Peter Parkers
Low slow squats
THE THANG:
With 7 men and 3 sandbags:
Take
The
HILL
Stop along the way for
10 squats
10 merkins
At the top
Fran-ish (Fran is a benchmark Crossfit workout. It’s supposed to be Thrusters and pullups)
21-15-9
Thrusters
Rows
Return to COT on time
MARY:
I’m not a professional, but we landed the plane at precisely 0600 so no need to fill some extra time with nonsense
ANNOUNCEMENTS:
Sober October
CRI Training
COT:
WARMUP:
THE THANG: Road running, trail running, and trail rucking
MARY:
ANNOUNCEMENTS: newsletter, D2D fundraising
COT: closed in prayer
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
WARMUP: Windmills, 4 count squats, imperial Walker’s, merkins, then light ruck shuffle to loosen everything up.
THE THANG: Buy in: every 2:30 complete the following w/ruck on entire time: 10 squat cleans w/sandbag, 10 merkins, 10 OH sandbag press and 10 bentover sandbag rows. 4 rounds for 10 mins total. Honestly this was a terrible idea. It takes almost the entire 2:30 to complete so very little rest between rounds.
Quick break to recover them grab a couple of sandbags and move to back of school. Grab the logs, 3 PAX per log and move them back to front of school. Each team front rack carried their log the length of the parking lot. On other end perform 10 team overhead log presses then 10 team log squats. Front rack carry log back to start point. Set log down then complete the following: 3 rounds of 3 exercises. 1st round is 21 reps of each, 2nd round is 15, and last round is 9. 3 exercises were front ruck squats, overhead ruck presses, and swings.
Pick up the logs and take them back to spot behind school. Grab sandbags and move back to cars. Couple of minutes left so another 3 round, 3 exercise routine. This time reps are 15, 10, then 5. Exercises were overhead lunges, ruck curls, and flutters. Times up. Work was done and no one was injured. Successful morning!
Thx Sprocket for the opportunity.
Five guys rambled around The Ranch for an assortment of exercises and much mumblechatter. Here’s what we did:
Warm-Up
– 10 Imperial Walkers (IC)
– 10 Low Slow Squats (IC)
– 10 Seal Jacks (IC)
Mosey to the picnic tables
– 10 Irkins (IC)
– 10 Dips (IC)
Mosey to the back lot
– 4 Corners Escalator (10, 15, 20, 25)
– Merkins, Calf Raises, LBCs, Overhead Claps (70 reps of each exercise)
Mosey to the back of SMS
– Boberry Laps (4 laps, 10 Burpees per lap)
– Various stretches to catch our breath
Mosey back to the picnic tables
– 15 Step-ups each leg
– Calf Stretches
Mosey to the hill
– Sevens with Bobby Hurleys and Monkey Humpers
Mosey back to COT
– 3 Minutes of Mary
– 10 American Hammers (IC)
– 10 Hello Dollies (IC)
– 10 Gas Pumpers (IC)
– 10 Boxcutters (IC)
– 10 V-Ups (IC)
– 10 Ab Mat Sit-ups
2.41 miles total
NMM
Today I learned that Mainframe calls Food Lion the “Shitty Kitty,” Change Order was the reason the bell curve exists at school, Saw Dust cried when Coach K retired, and Senator Tressel is running off to Europe with a much younger woman. If that type of info doesn’t get you interested in The Ranch, I don’t know what will. Thanks for the opportunity to lead. Enjoyed our time this morning.
-IJ
WARMUP: SSH, Imperial Walkers, windmills, plank Stretches
THE THANG:
Simple lap around the prison walls. First stop, pull up bars – 3 reps
Second stop- stairs near hill, Hand release merkins – 5 reps
Third stop- bottom of hill, diamond merkins – 5 reps
Forth stop – top of hill, wide arrow merkins- 5 reps
last stop- back to parking lot, man makers and squat thruster – 5 reps each
+1 rep each lap
Last lap was shorted time
MARY: body destroyer