WARMUP: We did it
THE THANG: Apparently the bear crawling was a crowd favorite
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP: Mosey around the parking lot.
20 SSH, 10 Hillbilly Walkers, 10 M. Knight Clubs
THE THANG:
Round 1:
20 EA. Merkins: Run to end of lot and do 3 Burpees
20 EA. Squats: Run to end of lot and do 3 Burpees
20 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
20 EA. Flutters: Run to end of lot and do 3 Burpees
Round 2
18 EA. Merkins: Run to end of lot and do 3 Burpees
18 EA. Squats: Run to end of lot and do 3 Burpees
18 EA. Mountain Climbers: Run to end of lot and do 3 Burpees
18 EA. Flutters: Run to end of lot and do 3 Burpees
**each round reduce reps by 2**
We made it to 6 before we ran out of time.
MARY:
ANNOUNCEMENTS: Safe Travels for Ft. Mill Band Students, Prayers and support for schools, parents, and leadership. Hope we have plenty of healthy runners this weekend.
COT:
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty
Mostly old guys at SlowBurn. Effort was acceptable for SlowBurn, but poor at best. Attention to detail was poor at best.
There were 10 counts
There were options to modify down (and they were clearly used)
You vs. You gents
Anywho, some busted their butt, well done.
opening band (reps of 10-12 unless stated otherwise:
mosey
low slow squat
imp walker
hillbilly walker
2 flying squirrel OYO
flutter
side S hop (really? this is where you modify)
shoulder tap
calf raises
2 flying squirrel
peter parker
lbc
hand release merkin
overhead clap
2 flying squirrel
the headliner:
6 boards
6 exercises on each (repeat until end of song)
6 songs
musical interlude:
Prong, Non-Existence
5 flying squirrel
20 OH claps
5 burpees
20 mor night club
10 plank jacks
10 imp walker
musical interlude:
Static-X, Sweat of the Bud
15 low slow squat
15 merkins
15 jump squats
15 HR merkins
15 sumo squats
15 carolina DD
musical interlude:
Helmet, Unsung
10 BB sits
10 shoulder taps
20 lbc
10 mtn climbers
10 lunge
10 scorpion DD
musical interlude:
The 69 Eyes w/ Wednesday 13, The Last House on the Left
10 monkey humpers
10 flutter
10 hillbilly walker
10 hello dolly
10×3 calf raisies
20 lbc
musical interlude:
Gojira, Stranded
5 donkey kicks
5 burpees
5 inchworm merkins
5 burpees
5 bomb jacks
5 burpees
musical interlude:
Hatebreed, I Will Be Heard
10 squats
10 lbc
10 side s hop
10 merkins
10 imperial walker
10 dying cockroach
Thanks to Peach Stand to lead at the best AO. Yes, I said it.
Looks like we made it,
Barry Manilow
WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
Mosey to persis for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl
THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.
2 sets each alternatively of,
Carolina Dry Docks
LBCs
Plank
Run a Lap
2 sets each alternatively of,
Shoulder Taps
Freddie Mercury
Plank
Run a Lap
2 sets each alternatively of,
Superman
Mountain Climbers
Plank
Run a Lap
2 sets each alternatively of,
Peter Parker
American Hammers
Plank
Run a Lap
2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches
Plank
Run a Lap
2 sets each alternatively of,
Monkey Humpers
Honeymooner
And the clock struck 6…
ANNOUNCEMENTS:
Dam2Dam Fundraiser events
COT:
Prayer Requests
Started the day praying to the Almighty
New loop to Unity Church with options for 3.5, 4.5 and 5 miles
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
WARMUP: dynamic and regular warm-up exercises
THE THANG: mosey to hill. 1 at bottom bear crawl up hill 9 at top squats at bottom CDD at top. 2/8, 3/7, you get the picture. Mosey to parking lot. 4 exercises merkins, big boy, mtn climbers, ssh. Start at 22 drop 1 each round work until time runs out we got down to 14. Started at 22 to remeber and think about the average number of veterans that take their life each day.
MARY:
ANNOUNCEMENTS: chili/ cornhole at forest hill church Thursday night. Poker tournament Saturday night in Springfield.
Prayers- marriages, addictions, pray for Solos brother Adam who has 4 daughters at home 1 is newborn and he has to prepare to deploy right after Christmas. He is in the Army.
COT:
WARMUP: Exercises in Cadence
THE THANG: Cone Decathlon- 10 cones X 10 exercises X #10
ANNOUNCEMENTS: RYNL
COT: 1 Pax was a Celebrating a 19 yr Wedding anniversary 👏.
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