Tag: Smuggler

Strength & Sprints: Embracing the Rain

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After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama:
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

Lined up at one end of the parking lot for some,
Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

Two rounds of 11s with,
CDD & Squats
Shoulder Taps & Monkey Humpers

Partner Dora’s:
50 LBCs
50 Freddie Mercurys
50 Flutter Kicks
50 Heels to the sky
50 Lunges
100 Squats
100 Calf Raises

Mary’s, storytime with PAX choice that included,
LBC
Gas Pumper
Freddie Mercury
Box Cutter
Xs
Ended with Hello Dollys

Announcement
Prayers
Praises

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Run / Ruck

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WARMUP:
THE THANG: 4 runners headed west down RT160 to Old Kingsley for a loop and returned back to downtown FM for a loop back to COT ~ 4.5+ miles ran

2 ruckers head west down RT160 and made a right on to Jackson to Harris to Spratt to White and back to COT ~ 2.25 miles rucked

MARY: LBCs, Flutters, Freddy Mercury’s, and Superman Stretches
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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Leg Day with the cones

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Leg Day:
9 cones roughly 10 yds apart. Exercises in cadence and then mode of transport to next cone. Starting at 5 or 10 reps single count cadence and increasing by 5 or 10 respectively. Max count at 5th cone and then decrease by same number.

Squats 5, lunges walk
SSH 10, power skips
Bomb jacks 5, broad jumps
Calf raises 10, duck walk
Monkey humpers 5, toy soldiers
Bobby hurleys 5, high knees

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Deep Thoughts at Alcatraz

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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.

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Golden Corral 2024 Kick Off

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WARMUP: The pax were disclaimed and we slow moseyed toward the east side of the parking lot for COP
THE THANG:
COP (all in double count cadence)
SSH x 25, windmill x 10, imperial walker/hillbilly walker x 20, low, slow squat x 20, CDD x 10 hold/right, left leg/arm high/6″ hold/downward dog/honeymooner/6″ hold, jumping lunge x 20 (crowd pleaser), Rosalita x 25, wide arm merkin x 10/6″ hold/mountain climber x 25
Mosey to the retaining wall for 9’s. (burpees and dips).
Mosey to the front of HT, line up and lung walk/squat the distance of the parking spaces.
Indian run through the parking lot. Last man drops and does 3 merkins before running to the front.

MARY/OTHER:
Freddie Merc x 25, Pretzel crunch x 25, Hello Dolly x 25.
The Infamous Airborne Hip Abductor routine.
Body Destroyer for 60s

ANNOUNCEMENTS:
Damn to Damn Bar in Feburary, Fish sticks/Slap Shot cryptic CSAUP in 2 weeks. All we know is that it’s 4 man teams and it’s at TCES on a Saturday (read your newsletter)

COT:
Prayers for Huffy’s mother (illness), Change Order’s daughter (wisdom teeth). Praise for Cyclops wife celebrating a birthday!

It was a privilege to lead the men today on the 1st Golden Corral workout for 2024. Thirty degree, dry air never felt so good! If you don’t post in the winter time, you are really missing out. Slow Jams announced that the shovel flag will be passed next week so be on the lookout for that. GC is my regular stop on Tuesdays and I’ve enjoyed spending time with him. He was a steady, entertaining presence every week, and did a fine job as site Q. Smuggler was also with us today as he continues his comeback. Keep it going brother! Here’s to another year of F3 at The Fort!

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No more summersaults!

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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!

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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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